CrossFit and Personal Training

2 Rounds

• 200 Meter Row
  
• 10 Inch worms
  
• 10 Banded good Mornings
  
• 10 Strict Press with Barbell
  
• 30s Bench Thoracic Spine opener

3 Rounds:

• 10 Barbell Rollouts
  
• 30 sec Side Plank each Side
  
• 10 Side bends per side (HEAVY)

Rest as necessary

once with Empty Barbell then an additional 2 times increasing weight

• 5 Deadlifts
  
• 3 Hang Cleans
  
• 1 Push Jerk

WOD: TJ’s Member of the Month Wod

DT – 5 Rounds For Time

• 12 DeadLifts
  
• 9 Hang Power Cleans
  
• 6 Push Jerks

Perf: choose weight under 155/105

Rx: Heavy DT (205/145)

Rx+: Double DT (155/105)

Ski Erg

• 10 Calories every 2 Minutes for 6 Rounds – As Fast As Possible