CrossFit and Personal Training

• DODGEBALL! For a few mins

3 rounds:

• 20 seconds high pace on rower or bike
• 20 mountain climbers
• 20 banded pull aparts
• 3 free throws

Team WOD: 4 Rounds of 5:00 On/3:00 Rest

In Teams of 3

• Partner 1) 10 Squat Clean + Push Press/Jerk (95/65)
• Partner 2) 10 Burpee Box Jump Overs
• Partner 3) 10 Calories on Rower

*Switch is based on when last teammate completes all 10 reps

OLY Saturday

• Snatch deadlift to mid knee + snatch (2+1) x 6 sets
• Clean deadlift to mid knee + clean + jerk : (1+1+1) x 6
• Snatch pulls – 4×2 @ 100%

OLY Sunday

• Sotts Press (front rack): 3×3
• Snatch Balance: 3,2,1,1,1
• Behind the Neck Jerk: 5×1
• Snatch Deadlifts: 3×3