CrossFit and Personal Training

3 rounds:

• 10 scap pushups
• 10 pushups
• 10 scap pullups
• 10 beat swings

Then,

• 1 minute deadhang on bar

Pullup Negatives

4 sets:

• 1 Strict pullup + 1 four second negative X 4

Rest 2 minutes between efforts

1, 2, 3, to 10 reps of:

• Hang power clean
• Push Press

*** not push jerks****

(P: 95/65, Rx: 135/95, Rx+: 155/105)