CrossFit and Personal Training

4 Rounds of:

• 10 air squats (use empty bar for 2nd and 3rd rounds and do thrusters)
• 10 jumping jacks
• 10 m bear crawl
• 10 m crab walk back

• Every 2 Minutes for 14 Minutes (7 sets) of: 2 reps

** Begin your first set at 60% and build in weight

** Pause 2 seconds in both the dip AND the receiving position

** Switch your lead leg

For Time:

10 Rounds:

• 10 Thrusters (95/65)
• 10 Hand release pushups

Time cap: 20 mins