CrossFit and Personal Training

2 Rounds:

• Jog to end of gym and back
• Butt kickers to end of gym
• High kicks back
• 10 squats
• 10 arm circles – front/back & side/side

Finish with:

• 7 way hips (video: https://www.youtube.com/watch?v=iLTBIaHU5iw&t=2s), then warm up for back squats

• 8 sets x 2 reps @ 75%

Rest 60 seconds between sets

Part 1 – 4:00 min AMRAP:

• 30 DU
• 15 T2B
• 12 Box Jumps (24/20)
• 9 Power Cleans (185/125)

Rest 4 mins

Part 2 – 4:00 min AMRAP:

• 30 DU
• 12 C2B
• 9 Clean + Jerks (185/125)
• 6 Ring dips

Rest 4 mins

Part 3 – 4:00 min AMRAP:

• 30 DU
• 9 HSPU
• 6 S2OH (185/125)
• 3 Thrusters (185/125)

Score is number of rounds plus reps in each part