CrossFit and Personal Training

• 20 banded Pull aparts
• 20 banded overhead squats
• 10 Strict press
• 10 Push jerks
• 30 Second handstand hold

• Build to a heavy set of 3 push jerk

then

Every 90s for 3 rounds:

• 3 push jerk at 85% of above

• Dumbbell Snatch – 6 alternating
• Chest to Bar – 5 beat swings, 5 chest to bar
• Thruster – 10 with empty bar – 5 with working weight
• Ring Pushup – 10 pushups

WOD:

Every Minute on the Minute for 20 minutes:

• Minute 1) 8 Burpees + 6 Dumbbell Snatches
• Minute 2) 8 Chest to bar
• Minute 3) 10 Thrusters (P: 75/55, Rx: 95/65, Rx+: 115/80)
• Minute 4) 10 Ring Push ups