CrossFit and Personal Training

• Max effort burpees for 2:00

Rest :30 secs

• Max effort burpees for 1:00

Rest :30 secs

• Max effort burpees for :30 secs

In teams of three, complete the following for time:

• 225 KB Swings (53/35) – Russian
• 4000 m run (if you are injured and cannot run, you ski or bike)
• 5000 m row

Teams get one rower and one kettlebell, but may partition the work however they would like . . . and 2 of you should be working at all times.  

25 min time cap