CrossFit and Personal Training

• Row 500m

Then, 3 rounds of:

• 15 single unders
• 5 backwards single unders
• 10 ring rows – flare elbows out, squeezing shoulder blades together at top
• 10 walking lunges

5 min AMRAP:

• 10 Double Unders, 1 Bar Muscle Up
• 20 Double Unders, 2 Bar Muscle Ups
• 30 Double Unders, 3 Bar Muscle Ups
• ….

Up by 10 and 1 per round

(RX+ = unbroken DU)

** this is meant to be with fast transitions….jumping bar muscle ups will not be permitted today.  Bands are also not permitted today.  Substitute unassisted pull ups, c2B or ring rows in place of the BMU. **

As many rounds and reps as possible in 15 minutes:

• 12 Ground to Overhead (95/65)
• 12 Front Rack Reverse Lunge Steps (95/65)
• 12 Toes-to-Bar
• 12 Box Jumps (24/20)