CrossFit and Personal Training

400m run as a group

• 2 handed farmer carries to end of gym and back (heavy)
• 5 burpee box jumps (20″)
• 10 air squats

Repeat the above 2X, then,

• 10 leg swings – side/side & front/back
• 10 arm circles – each way

• 5 sets x 5 reps Back Squat (@ 75%)

3 Rounds for time:

• 21 Calorie Row
  
• 15 Power Cleans, 155/105
  
• 9 Box Jumps, 30/24
  (Time ends here for your score  – TIME CAP: 16 mins)

Rest 5 min, then:

EMOM x 8 min:

• Odd:  10 S2OH (155/105)
  
• Even:  50 Double unders

4x:

• 15 back ext
• 30 sec plank
• 30 sec R side plank
• 30 sec L side plank (do the planks back to back with no break)

• calves & shins – spend 5 mins