CrossFit and Personal Training

• run 200 meters
• 10 power snatch (empty bar)
• run 200 meters
• 10 barbell good mornings
• run 200 meters
• 10 clean and jerks

*repeat with light weight on the bar

3 Sets – As FAST as possible

• 4 lengths farmers carry
• 2 lengths sled push (heavy)

rest 2 minutes between

(12-15 mins max)

In 10 Minutes:

• Run 1600m (4 laps)
• Max Snatch in remaining time (P: 95/65, Rx: 135/95, Rx+: 155/105)

rest 3 minutes (10:00-13:00)

In 7 Minutes:

• Run 800 Meters (2 laps)
• Max Clean and Jerks in remaining time (P: 115/80, Rx: 165/115, Rx+: 185/115)

Rest 3 Minutes (20:00-23:00)

In 4 minutes:

• Run 400 Meters
• Max Deadlift in remaining time (P: 155/105, Rx: 225/155, Rx+: 275/190)