CrossFit and Personal Training

• Barbell warmup (x2)
  
• Clean Grip
  
• Jump and Shrug
  
• 5 Muscle Cleans
  
• 5 Front Squats
  
• 5 Strict Press
  
• 5 Push Jerks
  
• 5 Thrusters

EMOM 8 Minutes:

• 8 Wallballs (20/14–>10/9’ target)
• 5 Push Jerks

(Performance: 6 WB, 85/55

Rx: 115/85)

On a 10 Minute Clock

9-7-5:

• Squat Clean
  
• Ring muscle Up
  **Cap at 10 Minutes**

(Perf: 135/95, box dips-pullups

Rx: 185/125, ring muscle ups

Rx+: 225/155, ring muscle ups)

REST 2 MINUTES

At the 12 minute mark

21-15-9

• Squat Clean
  
• Chest To Bar
  **Cap at 10 Minutes**

(Perf: 75/55, banded C2B

Rx: 115/85, C2B

Rx+: 135/95, C2B)

On the following

• 30 Calories (AIRBIKE)
  rest 3 minutes
  
• 20 Calories (ROWER)
  Rest 2 Minutes
  
• 10 Calories (SKI ERG)
  Rest 4 Minutes
  Repeat