CrossFit and Personal Training

2 Rounds:

• 10 Mountain Climbers
• 10 Banded good mornings
• 10 air squats
• 10m crab walk

Superset for 3x:

• 12 single leg KB deadlifts (per leg)
• 6 Nordic curls (partner assisted)

• Rope Climb – 1 rope climb
• KB clean and jerk – 2 Clean and jerks per arm
• Wallball – 5 wallballs
• Deadlift – 10 with empty bar – build up to starting weight

WOD

Every Minute on the Minute for 20 minutes

• 1) 1 Rope Climb + 4 Strict Ring dips
• 2) 4 KB clean and Jerks per arm (choose weight – Perf: 16/12, Rx: 24/16, Rx+: 32/24)
• 3) 12 Wallballs (Perf: 8) (20/14–>10/9’ target)
• 4) Deadlift for max reps
• 5) Rest

** Weights:

1. Round 1: P: 135/95, Rx 225/155, Rx+: 245/165
2. Round 2: 155/105,  245/165, 275/185
3. Round 3: 185/125, 275/185, 315/225
4. Round 4: 225/155, 315/225, 365/255

3 Sets

• 20 empty barbell drag curls
• 20 banded tricep extensions