CrossFit and Personal Training

a) Warm up as necessary to do the below

b) You have some choices today if you want.  Or just do what you want.

Things not to do if you are coming Saturday — pull ups, light squats, double unders

Option 1 – Oly:

• Power snatch 3-3-3-3-3 reps
• Snatch balance 2-2-2-2-2 reps
• Squat snatch 1-1-1-1-1 reps

** increase weight as you progress and as it feels good

Option 2 – WOD:

27-21-15-9 reps of:

• Box jumps (no rebound) (24/20)
• Push ups
• KB Swings (53/35)

Option 3 – WOD:

10-9-8-7-6-5-4-3-2-1 reps of:

• Deadlifts (225/135)
• Burpees over bar

Option 4 – WOD:

• Hang from a pull up bar for 6 minutes.

** Every time you drop:

• 1000m row
• 20 pushups

25 min time cap