CrossFit and Personal Training

3 rounds

• 30s on bike
• 5 beat swings (round 1) round 2– 5 knees to elbow— R3 5 toes to bar
• Empty bar squat clean x5 R2- add a little R3 increase more
• 10-20 double unders
• 20s frog stretch

4 sets:

• 20 Hollow rocks
• 12 lying down leg raises
• Max time hanging L sit

Beginning on an 8-minute clock, complete as many reps as possible of:

•  25 toes-to-bar
•  50 double-unders
•  15 squat cleans
•  25 toes-to-bar
•  50 double-unders
•  13 squat cleans (weight goes up)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

•  25 toes-to-bar
•  50 double-unders
•  11 squat cleans (weight goes up)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

•  25 toes-to-bar
•  50 double-unders
•  9 squat cleans (weight goes up)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

•  25 toes-to-bar
•  50 double-unders
•  7 squat cleans (weight goes up)

Stop at 20 minutes