CrossFit and Personal Training

2 Rounds

• 10 scap pullups
• 10 beat swings
• 150 Meter row

Every 1:30s for 8 Rounds: 

• Row 400/325 Meters (AAB: 800m)

• Dball – Find working weight
• Box Jump – 5 normal height – 5 working height
• Strict Pullup – 3-5 strict pullups

WOD:

20 Minute AMRAP

• 4 Dball over the shoulder 150/100
• 8 box jumps
• 12 Strict Pullups

3 Sets:

• 16 alternating hammer curls
• 8 strict chin ups