CrossFit and Personal Training

3 Rounds

• 200 Meter Row
• 10 Air Squats
• 10 banded pull aparts
• 10 banded good mornings
• 10 Single leg deadlifts

Every Minute on the Minute for 10 Minutes

• 6 Burpees
• 10 Dumbbell Snatches (alt)

WOD

In a 4 Minute Window:

• Row 500 Meters
• 21 Deadlifts
• 12 Handstand pushups

Rest 3 minutes

In a 4 minute Window:

• Row 500 Meters
• 15 Deadlifts
• 9 handstand Pushups

Rest 3 minutes

In a 4 minute Window:

• Row 500 meters
• 9 Deadlifts
• 6 Handstand Pushups

**Score is total time it takes you to complete each round**

If you finish before the 4 minutes you get extra rest, if you do not finish you stop at the 4 minute mark

Weights for deadlifts:

Perf: 185/130, 205/145, 225/155

Rx: 225/155, 275/195, 315/225

Rx+: 255/175, 305/215, 335/235