CrossFit and Personal Training

3 Rounds:

• 5 burpees
• 10 kb swings
• 10 banded good mornings
• 10 empty bar deadlifts (add weight every round)
• 10 calf raises

• 5 sets x 5 reps Deadlifts @ 65% – NO DROPPING THE BAR – CLEAN GRIP

Rest between 2-3 mins between sets

In a 5:00 Window…

• 500m row OR 30 x 10m Shuttle Sprints – athlete’s choice

In time remaining,

AMRAP:

• 10 kb swings (70/53)
• 6 Burpees to 8” target above reach

Rest 5:00

• Repeat for a second time (On the 10:00)

Score is number of rounds+reps for the 2 parts of the wod.

• DU practice for 10 mins