CrossFit and Personal Training

3 Rounds

• 10 Hollow Rocks
• 2 Wall walks
• 10 Scap pull ups
• 10m bear crawl

Every Minute on the Minute for 10 Minutes:

• 1) 6 kipping handstand pushups (Rx+: 5m handstand walk + 2 Ring Muscle Ups + 5m handstand walk)
• 2) 5 unbroken toes to bar (Rx+: 5 Strict toes to bar)

• Rope Climb – 1 rope climb
• Thruster – 10 with empty bar – 5 with working weight
• Double Under – 20 Double unders

WOD:

For time –

• 5 Rope Climbs
• 9 Thrusters
• 50 Double Unders
• 4 Rope Climbs
• 15 Thrusters
• 50 Double Unders
• 3 Rope Climbs
• 21 Thrusters
• 50 Double Unders

* weights 75/55, 95/65, 135/95

:40 Seconds on, 20 Seconds off, for 3 Rounds:

• :40 Second Right Plank
• :40 Second Left Plank
• :40 Second Front Plank
• :40 seconds Hollow Rock