CrossFit and Personal Training

2 Rounds

• 200 meter run
• 8 elbow rotations
• 8 squat cleans
• 8 burpees
• 8 box jumps

then

• 1 minute hamstring stretch on rack each side

8 minutes to build to a heavy:

• 3 rep touch and go power clean

1 rounds fast

• 5 Kettlebell swings
• 5 box jumps
• 100 meter run
• 5 burpees
• 5 wallballs

WOD:

“Whittman”

5 Rounds for time

• 22 Kettlebell Swings (53/35)
• 22 Box jumps
• 400 meter run
• 22 Burpees
• 22 Wallballs (20/14–>10/9’ target)