CrossFit and Personal Training

2 Rounds

• 10 broad jumps
• 10 sit ups
• 2 shuttle sprints
• 10 walking lunges
• 10 beat swings
• 2 shuttle sprints

Teams of 3

50-40-30-20-10

• Calories on the rower
• Burpee box Jump overs

directly into

50-40-30-20-10

• Toes to bar
• Thrusters

**Thruster weight increases every round

R1- 75/55

R2- 95/65

R3- 115/80

R4- 135/95

R5- 155/105

OLY Saturday

• Front Squats – 6 sets x 2 reps @ 90%
• Snatch Balance: 5 sets  × 2 reps. Build up to a heavy double
• Snatch complex: Snatch pull, Power Snatch, Full Snatch: (2+1+1) x 6 (increase weight without fails)