CrossFit and Personal Training

2 Rounds

• 2 Wall walks
• 10 Ring Rows
• 10 Beat Swings
• 10 Situps

Every Minute on the Minute for 10 Minutes:

• ODD) Perf: 1 Around the world on the box (full) Rx: 6 kipping handstand pushups Rx+: 20ft handstand walk + 1 Ring Muscle Up
• EVEN) Perf: 2-4 Knees to elbow (as high as you can get) Rx: 5 unbroken toes to bar Rx+: 5 Strict toes to bar

• Bar facing burpees – 5 reps
• Toes to Bar – 5 beat swings then, 5 toes to Bar
• Power snatch – 5 with empty bar – 5 with working weight

WOD:

2 Rounds for Time

• 30 Bar Facing Burpees
• 30 Toes To Bar
• 30 Power Snatch
• 500m Row

** weights: Perf: 75/55, Rx+: 95/65, Rx+: 115/80

4 Super sets

• 20 snatch grip shrugs (empty bar)
• 20 snatch grip shrugs palms facing up