CrossFit and Personal Training

3 rounds:

• 10 burpees
• 10 jumping jacks
• 10 sit ups

Then practice rope climbs, tire flips and wall climbs.

3 Rounds for time – with a 200m to start and in between each obstacle:

Choose an obstacle.  You must do all 5 to complete 1 round.

Obstacles:

• 5 tire flips (heavy)
• Climb the outside dock 10x – get up and jump down
• 2 rope climbs (15’)
• Carry 300 lb of sandbags / dballs from pylon 1 to pylon 2
• Farmer carry 400 lb of kb / db from pylon 1 to pylon 2

** you can pass any obstacle – penalty is 20 burpees

** if you cannot do any obstacle – penalty is 20 burpees

** friends can help you

Alternating EMOM x 10 (5 Rounds):

• Odd Minutes – 10 cal AAB
• Even Minutes – Handstand Walk Practice