CrossFit and Personal Training

• 15 air squats
• 10 Jumping air squats
• Monster walk 10m forward
• monster walk 10m backward
• monster walk 5m sideways
• Monster walk 5m other side
• 25 Single leg Glute Bridges

Alternating Every Minute on the Minute 12 Minutes:

64% of 1RM Front Squat

• 1) 3 Front Squats
• 2) 6 Back squats

• Deadlift 10 with empty bar, 5 with 60% working weight
• Toes To Bar: 5 beat swings, 5 toes to bar
• Push Press: 5 with empty bar, 5 with 60% working weight

WOD: 14 Minute AMRAP

• 21 Deadlifts 
• 15 Toes To Bar
• 9 Push Press

(Perf: 95/65, Rx: 135/95, Rx+: 155/105)

Rest 2 Minutes

• 5 Minutes to Establish 1RM Power Snatch

• Ski Erg – 10 Rounds:

30S on 30S off