CrossFit and Personal Training

3 rounds of:

• Run to end of gym and back twice
• 10 empty bar presses
• 7 push ups
• 9 beat swings

Split Jerk

Every 2 minutes, for 16 minutes, complete:

• *Set 1 – 3 reps @ 60%
• *Set 2 – 2 reps @ 70%
• *Set 3 – 2 reps @ 75%
• *Set 4 – 1 rep @ 80%
• *Set 5 – 1 rep @ 85%
• *Set 6-8 – 1 rep @ 90%+

Every minute on the minute, for 24 minutes (6 rounds):

• Minute 1 – odd rounds: 10 hang power cleans (135/95) ** even rounds: 10 push presses (135/95)
• Minute 2 – 200m Run
• Minute 3 – odd rounds: 12 Toes to Bar ** even rounds: 12 pull ups
• Minute 4 – REST