CrossFit and Personal Training

4 Rounds of:

• 10 walking lunges with a twist
• 10 jumping jacks
• 10 m bear crawl
• 5 scap pull ups + 5 beat swings + 5 pull ups

• Gymnastics Testing 1: Establish a Max Set of Strict Handstand Pushups
• Gymnastics Testing 2: Establish a Max Set of Strict Pull Ups

Part #1 – 4 min AMRAP:

• 27/21 Calorie Assault Bike (mod: rower cals 30/24)
• 21 Toes to Bar
• 15 Power Cleans (115/80)

Rest 4:00

Part #2 – 4 min AMRAP:

• 24/18 Calorie Assault Bike (mod: rower cals 27/22)
• 18 Toes to Bar
• 12 Power Cleans (135/95)

Rest 4:00

Part #3 – 4 min AMRAP:

• 21/15 Calorie Assault Bike (mod: rower cals 24/20)
• 15 Toes to Bar
• 9 Power Cleans (155/105)

Each part is scored by rounds plus repetitions.