CrossFit and Personal Training

2 Rounds

• 5 clean grip high pulls
• 5 muscle cleans
• 5 front squats
• 5 squat cleans
• 1:00 couch stretch per leg

• Every 90s for 10 rounds: 1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean

Start at 60% of 1RM clean

• 5 Handstand Pushups
• 5 Empty bar Power cleans
• 5 at working weight
• 5 Burpees to target

WOD – Lia’s Wod!

21-18-15

• Handstand Push ups (perf: db push presses)
• Power Cleans (perf: 75/55, Rx: 95/65, Rx+: 135/95)
• Burpees to 6” target (above reach)

4 Supersets

• 6 heavy concentration curls
• Max reverse grip bicep curls with 65/45 barbell