CrossFit and Personal Training

2 Rounds:

• 200 m Row
• 5 Burpees
• 10 Mountain Climbers
• 5 Power Snatch

7 sets of 3

• Weighted Pullups

** if you cannot do your own bodyweight, you will be doing negatives

• Lateral Bar Over Burpees – 6 Burpees fast
• Power Snatch – 5 with 40% working weight, 3 with Working Weight

WOD

21-15-9

• Lateral bar over burpee
• Power Snatch 95/65

Rest 3 minutes

9-15-21

• Lateral bar over burpee
• Power snatch 95/65

• 150 Calories bike for time