CrossFit and Personal Training

3 rounds of:

• Walking lunge from post to post
• 5 push ups
• 5 ring rows
• Bear crawl back
• 10 glute bridges

Every 90 seconds, for 9 minutes (6 sets):

• Push Jerk x 2 reps

*Sets 1-3 @ 65-70%

*Sets 4-6 @ 70-75%

21-15-9:

• Wall balls (20/14–>11/10’) ** note the height
• Pull Ups
• Calorie Row
• 200 Meter Run (in between rounds and to end the wod)