CrossFit and Personal Training

• Row 2k m

Every min, perform 5 burpees.

Max time cap: 10 mins

Did you get to 2k?

Superset

3x:

• 6-8 Dips (As Heavy As Possible)
• 8-10 BB Bent Over Row (3010 tempo) ** focus on bringing the bar to the hips.

20 min AMRAP of:

• 2 muscle ups (scale: 2 pull-ups + 2 dips)
• 2 handstand push ups (scale: 1 wall walk)
• 2 squat cleans @ 225/135
• 200m run (run to corner of building and back)

• lats & T Spine – roll
• quads, adductors & calves – stretch first, then roll