CrossFit and Personal Training

3 Rounds

• 10 mountain climbers
• 8 air squats
• 6 Pullups
• 4 shuttle sprints

Descending burpee ladder relay:

• Partner A Seated Sled Drag 90/45
• Partner B farmers Carry 32/24
• Partner A 10 burpees
• Partner B Seated Sled Drag
• Partner A farmers Carry
• Partner B 9 Burpees
• continue on to 0

• Bench Press- 10 with Empty bar- 5 with 50% working weight
• Power Snatch – 5 with empty bar – 3 with working weight
• Ring muscle up- 2 hips to rings- 2 ring muscle ups
• Kettlebell Swings- 10 Kettlebell swings

WOD:

Every Minute on the Minute for 20 minutes:

• Minute 1) 5 Bench Press at Perf: 65% of 1 RM, Rx: 75% of 1 RM
• Minute 2) 30 Second L sit
• Minute 3) 2 Power Snatch  + 2 Pullups, Rx: 2 Power Snatch (135/95) + 2 Ring Muscle Up, Rx+: 2 Power Snatch (155/105) + 2 Ring Muscle Up
• Minute 4) 10 American Kettlebell Swings (Rx: 24/16, Rx+: 32/24)

5x:

• 2 Kipping handstand pushups +2 Strict handstand Pushups +2 kipping handstand Pushups