CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

• 5 Ring Rows
• 5 Mountain climbers
• 5 Slow Air Squats
• 5 Sit Ups
• 5 Push ups

Take some time and warm up the deadlift and set up for the skill.  

4 Rounds – every 2:30 (10:00 Total):

• 5 Deadlifts (75%)
• 20 DB/KB Goblet-hold Lunges (50/35) – held at chest level
• “X” Bar Muscle-Ups (scale: jumping bar muscle ups, pull ups)

** This is not for score, but for quality.  Try and maintain the same # of reps per round.

3:00 AMRAP:

• 21/16 Calorie Row (alternate: 16/12 air assault bike)
• 21 Burpees over the bar
• Max Overhead Squats (95/65)

Rest 3:00

3:00 AMRAP:

• 18/14 Calorie Row (13/10 air assault bike)
• 18 Burpees over the bar
• Max Overhead Squats (135/85)

Rest 3:00

3:00 AMRAP:

• 15/12 Calorie Row (10/8 air assault bike)
• 15 Burpees over the bar
• Max Overhead Squats (155/105)

Rest 3:00

3:00 AMRAP:

• 12/9 Calorie Row (8/6 air assault bike)
• 12 Burpees over the bar
• Max Overhead Squats (185/125)

** score is # of OHS per round