CrossFit and Personal Training

• 3 min light row

3 sets of:

• 10 dowel pass thrus
• 10 dowel overhead squats
• 10 jumping jacks
• 10 banded pull aparts

Every minute, on the minute, for 4 minutes:

• Snatch balance x 2 reps

*Keep this light and focus on fast footwork (take this from the ground)

and then …

Every 2 minutes, for 6 minutes (3 sets):

• Snatch Pull + Snatch
  • Set 1 @ 65%
  • Set 2 @ 70%
  • Set 3 @ 75%

and then …

Every 2 minutes, for 6 minutes (3 sets):

• Snatch @ 80%

12 min AMRAP:

• 15 Seconds of Assault Bike @ 95% intensity (option: 15 hard pulls on the rower at high pace)
• 8 Kettlebell Swings
• 8 reps – near max distance Broad Jumps