CrossFit and Personal Training

2 rounds:

• 250 meter row
• 30 Second dead hang from pull up bar
• 10 beat swings
• 10 m bear crawl
• 20 second handstand hold

• Max Strict Pull ups

rest 60 Seconds

• Max Strict Handstand Pushups

Rest 2 Minutes

Repeat 3X

** modifications: use band for pull ups, box for HSPUs

• Row 250 meters gradually increasing speed
• 10 kettlebell swings (overhead)

WOD:

• 3000 Meter Row for time
• At the top of every minute: 8 kettlebell swings

**if class is too large to accommodate all the rowers and aab, you will run 150×20 meter shuttles

**time cap: 20 mins