CrossFit and Personal Training

10 min amrap:

• 5 air squats
• 5 leg swings per leg – front/back & side/side
• 5 arm circles – forward & backward
• 5 Push ups
• 5 Sit ups

Sometime during the warm up, row 300 m.

10 min EMOM Squat Clean

• On the 0:00 – 3 Reps @ 50% of 1RM Squat Clean
• On the 1:00 – 3 Reps @ 55%
• On the 2:00 – 2 Reps @ 60%
• On the 3:00 – 2 Reps @ 65%
• On the 4:00 – 1 Rep @ 70%
• On the 5:00 – Rest
• On the 6:00 – 1 Rep @ 75%
• On the 7:00 – 1 Rep @ 80%
• Minutes 8, 9, and 10… three heavy singles, at your discretion.

5 Rounds for Max Reps:

• 1:00 – Row for Calories
• 1:00 – Power Cleans (135/95)
• 1:00 – Bar Facing Burpees
• 1:00 – Rest

• Heavy Bearhug Sandbag carries – 10 lengths of the gym

• Roll T spine & Lats