CrossFit and Personal Training

3 rounds:

• Burpee broad jumps to the end of the gym
• Run back
• 10 dowel pass thrus
• 10 dowel overhead squats

With a running clock, do the following work – focusing on speed and technique:

• Minutes 0:00 – 4:00 – 3-Rep Snatch Grip Push Press
• Minutes 4:00 – 8:00 – 3-Rep Overhead Squat
• Minutes 8:00 – 12:00 – 2-Rep Hang Squat Snatch
• Minutes 12:00 – 16:00 – 1-Rep Hang Squat Snatch

For Time:

• 21 Overhead Squats (95/65)
• 200 Meter Run
• 21 Thrusters (95/65)
• 200 Meter Run
• 15 Overhead Squats (95/65)
• 200 Meter Run
• 15 Thrusters (95/65)
• 200 Meter Run
• 9 Overhead Squats (95/65)
• 200 Meter Run
• 9 Thrusters (95/65)
• 200 Meter Run