CrossFit and Personal Training

2 Rounds

• 20S handstand hold (or 1 wall walk)
• 10 lateral lunges
• 10 air squats
• 10 Pullups
• 10 Pushups

• Rope Climbs – 1 Rope Climb
• Pushups – 5 Pushups
• Pistols – 3 pistols per leg
• Manmaker – 1 Manmaker = 1 push up – renegade row per arm, squat clean thruster
• Handstand pushup – 5 Handstand pushups
• Pullup – 5 Pullups

WOD

Teams of 3:

• 6 Rope Climbs
• 200 Pushups
• 100 Pistols
• 50 Manmakers
• 100 handstand pushups
• 200 Pull ups
• 6 Rope Climbs

OLY Sunday

Fun Speed Day

• Snatch speed ladder 

Followed by:

• Clean and Jerk speed ladder

** weights, reps and what we will be doing will be revealed at the time of class