CrossFit and Personal Training

• Row for 2 Minutes
• 20 Banded pull aparts
• 20 Ring Rows
• 20 Beat Swings
• 20 kneeling thoracic spine openers

• 10 Minutes to work on ring muscle ups and transitions

Rx+: Every 90s for 6 Rounds:

• 1 Strict Muscle up
• 2 Kipping muscle ups

• Build to power clean weight
• 10 wall balls

WOD

5 rounds of 2 minute AMRAP:

• 3 unbroken power cleans (185/125)
• 5 Wall balls to 9/10’ target (20/14)

Rest 1 minute between efforts

*This is about bar cycling. if you drop the bar with the 3 power cleans you have to restart that round. SCALE AS PER YOUR COACH.