CrossFit and Personal Training

• Row 250 meters

Then,

2 Rounds

20 arm circles

• 5 Strict Press
• 5 Push press
• 5 eye level jerk drops

Finish with,

• Row 250 Meters

Then,

• Banded lat stretch for 1 minute per side

• Every 90s for 6 Rounds: 2 split Jerks with a 10s pause in lock out position

* 65-75% (if you are pressing out at all you have gone too heavy)

3 Rounds for time:

• Run 2 laps + 200m (P: 1 lap + 200m)
• 15 Dual Dumbbell or kettlebell hang Snatch 50/35 (P: 15 single arm db snatches, Rx+: 15 devils presses) (video: https://www.youtube.com/watch?v=waigXFiYjlY)