CrossFit and Personal Training

• 25 Jumping air squats
• Monster walk 15m forward
• monster walk 15m  backward
• monster walk 5m sideways
• Monster walk 5m other side
• 25 Single leg Glute Bridges

Alternating Every Minute on the Minute for 12 Minutes: @ 58% of 1RM Front Squat

• ODD) 3 Front Squats
• EVEN) 6 Back squats

• Push Press 5 with 50% working weight – 5 with working weight
• Front Squat 5 with 50% working weight – 5 with working weight
• Thruster – 5 Thrusters

WOD:

10 minute cap

10-8-6-4-2

• Unbroken Push Press (135/95)
• Unbroken Front Squat (135/95)

*If you drop the bar, you must restart that set

Rest 4 Minutes

d) 6 minutes to build to a 1RM thruster – taken from the rack

• 6 Sets of 8 Drag Curls

https://www.youtube.com/watch?v=cb1YB7fZyEw

• 3 sets of max reps chinups