CrossFit and Personal Training

3 Rounds of:

• 10 air squats (use empty bar for 2nd and 3rd rounds)
• 10 jumping jacks
• 10 sit ups
• 10 empty bar deadlifts

• On the Minute x 10: 1 Pausing Front Squat

Building to a moderate today, not a max.

**3 Second Pause in the Bottom.

• Set #1 – 40% of 1RM Front Squat
• Set #2 – 45%
• Set #3 – 50%
• Set #4 – 55%
• Set #5 – 60%
• Set #6 – 63%
• Set #7 – 66%
• Set #8 – 69%
• Set #9 – 72%
• Set #10 – 75%

5 Rounds, Every 3:00:

• 10m Shuttle sprints (24 for men/20 for ladies)
• 15 Wall balls (20/14→10/9’)

**if running hurts, 300/250m row

Score for the day is our slowest round.

Not for Score: 12:00 Recovery Row (low effort – conversational pace)

*Every 15 Calories, complete 15 supermans