CrossFit and Personal Training

row 750m – last 150m, pull at 95%+ effort

• 10 air squats
• 5 push ups
• 10 jumping squats
• 5 burpees
• 10 empty bar squats

3x Superset:

• 5 Rear Foot Elevated Split Squat increase weight from last week
• 10 Single Arm Press @ Max effort from test week

3 Rounds for time:

• 10 Deadlifts @55% of your 1RM DL
• 2 min Row Max Effort for metres

2 min rest

Rest 3 min (total of 5 min)

• 30 burpee pull ups

**Score: TOTAL TIME from start to finish + m rowed

• Spend 10 min on a Gymnastics GOAT (DU, HSPU, MU, PU, etc.)

• pecs/delts – roll and spend 5 mins on them
• adductors/quads – stretch and roll