CrossFit and Personal Training

3 Rounds

• 45 sec row
• 10 Pushups
• 5 Burpees
• 10 Dowel Power snatch

Bench Press

• 5 sets x 2 reps @ 85% of 1RM

• Bar over burpee- 10 fast
• Power Snatch- 5 with empty bar, 5 with 50% working weight

WOD

3 Rounds:

AMRAP in 5 Minutes

3 Minutes between each AMRAP

• 10 lateral bar over burpees
• 5 Power Snatch

** Weights:

Perf: Round 1 – 75/55, Round 2 – 115/80, Round 3 – 135/95

Rx: 95/65, 135/95, 155/105

Rx+:115/80, 155/105, 175/125