CrossFit and Personal Training

3 Rounds of:

• 10 air squats (use empty bar for 2nd and 3rd rounds and do thrusters)
• 10 jumping jacks
• :20 high intensity bike or row (switch each round)
• 10 sit ups

• In a 12:00 min Window: Build to a Moderate Single

Not looking for a max.  Take all repetitions from the rack.

E4MOM x 4 (16 min):

• 9 Thrusters (95/65)
• 12/9 Calorie Assault Bike
• 15/12 Calorie Row

** This is practice to fine tune our pacing and mechanics.