CrossFit and Personal Training

2 Rounds of

• High Knees
• Butt Kicks
• Burpee Broad Jumps
• Spiderman crawl
• 2 Sprints at 70%
• 2 @ 85%

• 80 sit ups – partner holds a front plank
• 70 Kettlebell Swings – partner holds 2 dumbbells or 2 kettlebells in hands
• 60 Power Cleans – partner holds front rack
• 50 Pull ups- Partner must hang from the bar
• 16 Wall walks – partner must be in handstand

OLY Sunday

• Back squats – 6×2 @ 80%
• Snatch: Work up to a heavy complex for the day – hi hang + hang + floor
  
• Squat Clean and Split Jerk: Work up to a heavy complex for the day – hi hang + hang + floor (drops are encouraged)