CrossFit and Personal Training

2 rounds

• 10 Scap Pullups
• 10 Beat Swings
• 10 Scap Pushups
• 10 Pushups

Every 1:15S for 10 Rounds:

• 1 Clean Pull and 1 Squat Clean

• Situps – 10 situps
• Airbike – 5 calories moderate – 5 fast
• Bar Muscle Up – 10 beat swings + 2 BMU

WOD

• 50-40-30-20-10 Sit ups
• 25-20-15-10-5 Cals AAB
• 5-4-3-2-1 Bar muscle ups

** If using rower  25 cals = 35, 20= 30, 15=20, 10=15, 5=10

Bench press

• 5 sets of 3 @ 80% of 1 RM