CrossFit and Personal Training

3 rounds:

• 100m row
• 5 squats
• 5 push ups
• 5 lengths of gym runs

Partner WOD:

Choose Your Own Adventure! Cap=150 Reps Total For Each Movement 

35 min AMRAP of:

• Air Squats
• Push Ups
• Sit Ups
• Row For Calories
• Kettlebell Swings
• Backwards Single unders
• Assault Bike Calories

*Both Partners May Work At The Same Time For The First 5:00 & Last 5:00!!!

OLY Saturday

• Pause Snatch Balance (pause for 3 seconds in the bottom): 5×2
• Pause Snatch (pause in the bottom for 3 seconds): 3,3,2,2,1,1
• Work to a heavy power clean – 15 mins max