CrossFit and Personal Training

2 rounds

• 5 Scap pullups
• 10 beat swings
• 5 scap pushups
• 10 pushups
• 20s handstand hold

For Time –

• 50 Strict Pullups
• 25 Strict Handstand Pushups

• Wall ball – 5 wall balls
• Burpee – 5 Burpees
• Overhead Squats – 5 empty bar overhead squats – 5 with 50% working weight
• Box Jumps – 5 Box jumps
• Power Snatch – Empty bar power snatches – 5 with 50% working weight
• Hand release Pushup – 5 Pushups

Matt’s MOTM WOD:

6 Rounds for time

• 6 Wall balls 20/14 (Rx+:30/20)–>10/9’
• 6 Burpees
• 6 Overhead Squats (95/65, 135/95, 155/105)
• 6 Box jumps 24/20
• 6 Power Snatch (95/65, 135/95, 155/105)
• 6 hand release pushups

Cash out: 60 Double unders

2x

• Row 40 Calories

Rest 4 minutes

• Row 30 calories

rest 3 minutes

• Row 20 Calories

rest 2 minutes

• Row 10 Calories

Rest 1 minute