CrossFit and Personal Training

4 Rounds of:

• 10 air squats (use empty bar for 2nd, do OHS for the 3rd round)
• 10 empty bar deadlifts
• 10 jumping jacks
• 10 push ups
• 10m panther crawl

• 4 Sets of 8 reps – @ 40%, 45%, 50%, 55%

** clean grip only.  Dropping is allowed.  Not a max.

For Time:

• 50/35 Calorie Row
• 35 Bar Facing Burpees
• 20 Overhead Squats (185/125)
• 35 Bar Facing Burpees
• 50/35 Calorie Row

** if rowers are used, Air Assault Bikes @ 40/28 calories