CrossFit and Personal Training

2 Rounds (start with empty bar):

• 5 Jump and shrugs
• 5 Muscle Snatch
• 5 Snatch balance
• 5 Overhead Squats
• 5 Power Snatch

Every 90s for 10 Rounds:

• 1 heaving snatch balance + 1 Squat Snatch

• Strict handstand pushup- 3-5 handstand pushups
• Strict ring dip 3-5 ring dips
• Strict chin up 3-5 Chin ups
• Farmers carry 1 length with working weight

WOD

5 Rounds for time

• 10 Strict Handstand pushups
• 10 Strict Ring Dips
• 10 Strict Chin ups
• 2 full lengths of the gym Farmers Carry

• 6 Minutes of max rep curls with just the barbell
• 6 minutes of max reps overhead press with just the bar