CrossFit and Personal Training

• Row 500 meters

Then 2 Rounds

• 10 Kettlebell swings
• 10 kettlebell clean and presses
• 10 Kettlebell goblet lunges

Teams of 2 – Each person completes a round

Part 1

• Partner A Row for Calories
• Partner B 15m handstand walk (or 10 wall walks)

Then switch

Part 2

• Partner A Row For Calories
• Partner B 50 DB overhead walking lunge

Then switch  

Part 3

• Partner A Row for Calories
• Partner B 40 Single arm DB clean and Jerks
  

Then switch

Score is total calories + time

OLY Saturday

• 15 Clean & Jerks @ 85% (not for time)
• Back squat 6 sets x 2 reps @ 85-90%

OLY Sunday

• Tall squat snatches – empty bar working on the catch at the bottom – 30 reps
• Squat snatches – 3,3,3,2,2,2,1,1,1 (start at 50% and build)
• Snatch grip high pulls – 3×3 @ 90%, 2×2 @ 100%