CrossFit and Personal Training

• Row 500m
• 5 push ups
• 5 scap pull ups
• 10 air squats
• Row 300 – higher pace
• 5 push ups
• 5 beat swings
• 10 air squats
• Row 100 – very fast
• 5 push ups
• 5 pull ups
• 10 air squats

Then calm down, and do some thrusters building to WOD weight

Workout 19.5:

33-27-21-15-9 reps for time of:

• Thrusters (95/65)
• Chest-to-bar pull-ups

Time cap: 20 minutes

5 Rounds, resting 1:00 between efforts:

• 20 Double Unders
• 10 Burpees
• 5 Wall Balls
• 15/12 Calorie Row