CrossFit and Personal Training

3 Rounds:

• 5 squats – sprint to the end of the gym
• 5 push ups – sprint back
• 5 inch worms
• 5 mountain climbers

Finish with 10 wallballs thrown as high as possible – men use 14#, ladies use 10#.

Part #1 – 3 min AMRAP:

• 21 Calorie Row
• 21 Lateral Burpees over the Rower
• Max Thrusters (75/55)

Rest 3:00

Part #2 – 3 min AMRAP:

• 18 Calorie Row
• 18 Lateral Burpees over the Rower
• Max Thrusters (95/65)

Rest 3:00

Part #3 – 3 min AMRAP:

• 15 Calorie Row
• 15 Lateral Burpees over the Rower
• Max Thrusters (115/80)

Rest 3:00

Part #4 – 3 min AMRAP:

• 12 Calorie Row
• 12 Lateral Burpees over the Rower
• Max Thrusters (135/95)

All (4) parts are scored separately, with the score of each being max thrusters in the time remaining in the 3:00 window.

3 Sets:

• 10 Unilateral Strict Shoulder rows – standing, hold db with one arm in front of you and raise until db is at your face (each side w db)
• 10 side shoulder raises – standing tall

Finish with Iron Scap Protocal from Crossover Symmetry page

• Bike or walk at conversational pace for 10 mins
• Hamstring, calves and lats rolling
• Couch stretch
• Calf stretch