CrossFit and Personal Training

• Run 400m

3 Rounds:

• 10 ring rows
• 10 hollow rocks
• 10 scap pull ups
• 10 beat swings

• Pulling Test (either ring muscle up or C2B pull ups)…

For total repetitions:

• 1:30 on, 1:00 Off
• 1:00 on, :30s Off
• :30s On

We will be using this number in the next few weeks.  

** if bands are needed for C2B, record what you use

Adam WOD:

Complete as many rounds as possible in 20 minutes of:

• 8 toes-to-bar
• 10 dumbbell hang clean and jerks (switch hands every 5)
• 14 Cal Row (** if class is busy, and rowers busy, substitute row for a 200m run)

(55/50/35)