CrossFit and Personal Training

At Home WOD:

10-9-8-7-6-5-4-3-2-1 reps of:

• Lunges per leg
• Sit ups
• Burpees

**Between every round, hold a :15 second hollow rock

OLY Sunday

• Power Snatch: 3,3,2,2,1,1 (start at 40%, and increase)
• Full Snatch: 3,3,2,2,1,1 (start at 40%, and increase)
• Clean & Jerk: 3,3,2,2,1,1,1,1,1 (start at 40%, and increase)