CrossFit and Personal Training

2 Rounds

• 10 broad jumps
• 10 beat swings
• 10 air squats (with pause in the bottom)
• 10 calories on the bike
• 30s wall stretch

Alternated Every Minute for 12 minutes:

• odd) 3 Bar muscle ups (scale: transitions or jumping bar MU)
• even) 50 Double unders

• Bike 10 calories increasing speed
• 10 wall balls
• 10 empty bar push press, 10 with 50% working weight

WOD:

For time

• 30 Calories on the bike
• 21 Wall balls
• 21 push press
• 30 calories on the bike
• 15 wall balls
• 15 push press
• 30 calorie on the bike
• 9 wall balls
• 9 push press

*weights: 75/55, 95/65, 135/95