CrossFit and Personal Training

2 Rounds

• 250 Meter Row
• 10 Situps
• 10 Dowel leg swings/leg
• 10 Dowel leg swings to the side/leg
• :30s banded lat distraction per side

• 120 Sidebends (not for time) 24/16 (20 per side at a time)

**10 hollow rocks after every 20

Specific Warm Up and WOD Prep

• 10 Hang cleans
• 10 lateral burpees over the bar
• 5 calories moderate speed –  5 calories fast airbike.

WOD

In a 3 minute window complete the following:

• 21 Hang Cleans
• 21 Lateral bar over burpees
• Max cals airbike

Rest 3 Minutes

In a 3 minute window complete the following:

• 18 Hang Cleans
• 18 Lateral bar over burpees
• Max cals airbike

Rest 3 Minutes

In a 3 minute window complete the following:

• 15 Hang Cleans
• 15 Lateral bar over burpees
• Max cals airbike

Rest 3 minutes

In a 3 minute window complete the following:

• 12 Hang Cleans
• 12 Lateral bar over burpees
• Max cals airbike

Clean weight:

Perf: 65/45, 75/55, 95/65, 115/85

Rx: 95/65, 115/85, 135/95, 155/105

Rx+: 135/95, 155/105, 185/125, 205/145)

** if there are more than 8 in a class, sub a rower in for max cals

• 30 Dball over the yoke (high) for time