CrossFit and Personal Training

3 min row

• 20 dowel pass thrus
• 15 squats
• 10 push ups
• 5 burpees

• Take 10 mins and establish a heavy strict press

Then,

• 10 Min AMRAP of Strict Press @ 60% of the heavy one rep from above

4 rounds for max reps per minute of:

• Min 1:  Back Squats @ 50% 1RM (reps)
• Min 2: DBall/Sandbag bearhug carry (distance – make this heavy)
• Min 3: Hold a front plank for 0:50 seconds
• Min 4: KB Swings @ 70/53 (Reps)
• Min 5: REST

In this workout, you move from each of 4 stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round (with rest for 1 min) repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the dball/sandbag carry, where every length of the gym is one point.