CrossFit and Personal Training

2 Rounds (1 with dowel)

• 5 clean high pulls
• 5 front squats
• 5 tall cleans
• 5 squat cleans
• 30s bottom front squat hold

Every 90s for 8 rounds:

• 1 Clean (power or squat)
• 2 Front Squat
• 1 Shoulder to overhead

(if you squat the clean you still have to do 2 additional front squats)

3 Rounds for time:

• 9 Deadlifts (P: 60%, RX/RX+: 275/185)
• 12 Handstand Pushups (P: from box, Rx+: strict)
• 15 Bar facing burpees

*Rest 3 minutes between rounds