CrossFit and Personal Training

2 min row or bike

4 Rounds of:

• 10 lunges
• 10 jumping jacks
• 10 m bear crawl
• 5 push ups

On the Minute x 12 (3 Rounds):

• Minute 1 – 35% of Max Set
• Minute 2 – 30% of Max Set
• Minute 3 – 25% of Max Set
• Minute 4 – Rest

Repeat this cycle two more times through, for a total of 3 rounds.

Ascending Ladder for 9 Minutes:

• 1 Ring Muscle Up, 1 Power Snatch (135/95)
• 2 Ring Muscle Ups, 2 Power Snatches (135/95)
• 3 Ring Muscle Ups, 3 Power Snatches (135/95)
• 4 Ring Muscle Ups, 4 Power Snatches (135/95)
• 5 Ring Muscle Ups, 5 Power Snatches (135/95)
• ….

Continue to add 1 to each movement per round.