CrossFit and Personal Training

2 Rounds (1 with dowel):

• 5 Elbow Rotations
• 5 Clean high Pulls
• 5 Power cleans
• 5 Front Squats
• 5 Split Jerks

• Clean Pull + Clean + Front Squat + Clean + Split Jerk –  

(5 sets – no dropping)

• Row – Row 10 Calories
• Lateral Bar Over Burpee – 5 bar over burpees
• Cleans –  5 with empty bar

WOD:

6 Rounds

• 15 Calorie Row
• 12 lateral bar over burpees
• 9 Cleans

** Weights:

Rounds: 1/2-95/135/155

Rounds: 3/4-115/155/185

Rounds: 5/6-135/185/205

3 Sets:

• 16 alternating hammer curls
• 8 strict chin ups