CrossFit and Personal Training

3 rounds:

• Jog to the end of the gym forward
• Jog back backwards
• Single leg hops for 10m, switch legs and hop to the end of the gym
• Sprint back
• 20 arm circles
• 5 pull ups

Then with an empty bar:

• 10 deadlifts
• 10 shrugs
• 10 muscle cleans
• 10 elbow rotations
• 10 presses
• 10 power cleans
• 10 push jerks

Rope climb prep and load bar for the clean and jerks

For Time:

• 30 Clean and Jerks (135/95)
• 1600m run (4 laps)
• 10 Rope Climbs
• 1600m run (4 laps)
• 100 Burpees

Time cap: 40 mins (if you get to the burpees by this time, you will finish them)