CrossFit and Personal Training

• Fish game on rower

then

2 Rounds of (length of gym)

• High Knees
• Butt Kicks
• Over and Under
• Burpee Broad Jumps

Set and review the following movements

• Dumbbell Clean and Jerk
• Dumbbell Box Step Over
• Dumbbell Burpee
• Dumbbell Snatch

WOD

TEAMS OF 2:

• Row 500 Meters
• 20 Dumbbell Clean and Jerks
• Row 1000 Meters
• 40 Dumbbell Box Step Overs
• Row 1500m
• 60 Dumbbell Burpees
• Row 2000m
• 80 Dumbbell Snatches

** Every 2 Minutes 1 full length of gym – farmers carry each (tag)

** If not enough Dumbbells, use KB**

OLY Sunday

• Snatch balance – 7 x 2
• Snatch: Work up to a heavy double for the day
  
• Power Clean x2 and Split Jerk 6 sets