CrossFit and Personal Training

2 rounds (1 with dowel, 1 with bar):

• 5 jump and shrug
• 5 snatch high pull
• 5 muscle snatch
• 5 behind the neck Strict Press
• 5 Power Snatch
• 5 front rack/overhead lunges

Then,

• 5 Minute squat test (you can hold onto the rack or just sit)

Spring Fling Strength testers:

• 10 minutes to establish: 1 power clean + 1 reverse lunge per leg + 1 shoulder to overhead

• 10 minutes to establish: 1 Power snatch + 1 overhead lunge per leg + 1 overhead squat

Specific warm up:

• row 100 meters rest 30s
• row 100 meters faster rest 30s
• row 100 meters very fast

WOD

4 sets

• 600 meter row + max set of unbroken kipping toes to bar

3 minute rest between efforts