CrossFit and Personal Training

Light rolling for 2 min of T spine / lats and quads

2-4-6-8-6-4-2 reps of:

• Lunges
• Empty bar thrusters
• Ring Rows

25 min AMRAP:

• 100 Cal Row, 50 Thrusters (95/65)
• 100 Cal Row, 50 Thrusters (135/95)
• 100 Cal Row, 50 Thrusters (155/105)
• 100 Cal Row, Max Thrusters (185/135)

Close out class:

• If you didn’t do the pull-up challenge, do it.

If you did do it, do the following:

2 rounds:

• 10 evil wheels
• 10 supermans
• 10 hollow rocks