CrossFit and Personal Training

2 Rounds:

• 5 Calories on bike
  
• 4 Empty Bar Overhead Squats
  
• 3 Wall Walks
  
• 20 m Bear Crawl
  
• 10 Beat Swings

Every Minute for 8 Minutes:

• 2 burpee Pull up variation*
  
• 3 Power Snatch
  **BOTH ARE DONE IN THE MINUTE**

*(performance: burpee pull ups, 75/55

Rx: burpee C2B, 115/80

Rx+: burpee bar MU, 115/80)

• Ring Dips – 5 Ring dips (focus on bringing the knees to the chest)
  
• Strict Press – tight core, quads flexed
  
• Duel KB or DB Bent over row – 5 Rows. Focus on pulling into your chest and no hip motion
  

WOD:

5 Rounds (1 Minute at each):

• Dips
  
• Strict Press
  
• Duel KB or DB Bent over row (choose weight)
  Rest

(performance: box or bar dips. 75/55

Rx: ring dips. 95/65

Rx+: ring dips, 115/85)

5 Rounds: 

• 20 secs Max Effort Bike
  
• 1:00 Slow Pace