CrossFit and Personal Training

3 Rounds:

• Run to end of gym and back
• 10 hollow rocks
• 10 jumping jacks
• 10 glute bridges
• 10 lunges

• On the 2:00 x 6 Sets: 5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Build each round if it is feeling good – start around 50%

Part 1: 4 min AMRAP:

3 Rounds:

• 12 Deadlifts (95/65)
• 9 Hang Power Cleans (95/65)
• 6 Push Jerks (95/65)
• Max Calorie Row in Time Remaining

**rest 4 minutes

Part 2: 4 min AMRAP:

2 Rounds:

• 12 Deadlifts (135/95)
• 9 Hang Power Cleans (135/95)
• 6 Push Jerks (135/95)
• Max Calorie Row in Time Remaining

**rest 4 minutes

Part 3: 4 min AMRAP:

1 Round:

• 12 Deadlifts (155/105)
• 9 Hang Power Cleans (155/105)
• 6 Push Jerks (155/105)
• Max Calorie Row in Time Remaining

d) Gymnastic Practice

• 10 Minutes of Handstand Walking Practice