CrossFit and Personal Training

3 Rounds of:

• Jog to end of gym and back
• 10 jumping jacks
• 10 dowel pass throughs
• 10 bird dogs

Part #1 – In a 5:00 Window:

• 600 m Run (1 lap + to the ac unit and back)

Time Remaining, AMRAP:

• 12 Hang Power Snatch (95/65)
• 12 Bar Facing Burpees

Rest 5:00

Part #2 – In a 5:00 Window:

• 400 m Run

Time Remaining, AMRAP:

• 9 Hang Power Snatch (115/80)
• 9 Bar Facing Burpees

Rest 5:00

Part #3 – In a 5:00 Window:

• 200 m Run

Time Remaining, AMRAP:

• 6 Hang Power Snatch (135/95)
• 6 Bar Facing Burpees

EMOM x 12 (3 Rounds):

• Minute 1 – 15 Hollow rocks
• Minute 2 – 10 push ups (RX+ 10 clapping push ups)
• Minute 3 – 15 Weighted Sit Ups (10# Plate)
• Minute 4 – 10/7 cals AAB