CrossFit and Personal Training

8 minute “EMOM” style

• Minute 1) 40 single unders
• Minute 2) 20 Slow airsquats
• Minute 3) 4 inchworm walkouts
• Minute 4) 2 lengths bear crawl

Every minute for 8 Minutes:

• 7 Power Snatch 75/55
• 30 Double Unders

**Scale DU before the snatch number**

21-15-9

• Handstand Pushups
• Ring Dips
• Pushups

**18 min time cap

Rest 5 Minutes

d) FINISHER

5 minute AMRAP

• Burpees (to a 6″ target)

7-10 rounds:

• 20S Hard rowing 40S light rowing