CrossFit and Personal Training

3 Rounds

• 8 burpee broad jumps
• 8 Pushups
• 8 ring rows
• 8 banded overhead squats

Every 3 minutes for 7 Rounds:

• 12/10 Calorie sprint on the airbike (sprint)

• Box Jump – 5 Box Jumps
• Power snatch – 5 with empty bar – 5 with 50% working weight – 3 with working weight
• Ring muscle up – 2 hips to rings – 1 muscle up

WOD:

3 Rounds for time

• 30 Box Jumps 24/20
• 7 Power Snatches
• 4 Ring Muscle ups (Perf: 12 dips)

* weights: 95/65, 155/105, 185/130

3 sets

• 6 GHD Raise (https://www.youtube.com/watch?v=Whz21S9ULuU)
• 12 Back Extension
• 12 Weighted Glute Bridges