CrossFit and Personal Training

• 10 burpees
• 10 ring rows
• 10 lunges per leg
• 10 burpees
• 10 ring rows
• 10 lunges per leg

With a partner,

• 30 rope climbs for time (15ft)

Time cap: 30 mins

Scales:

1. Rx+: do 5 legless each
2. Rx: with legs
3. If working on climbs and can get on the rope with 1 pull – do 60 pulls (or 30 if your partner is doing Rx)
4. If cannot do a rope climb, lie or sit on ground and pull yourself hand over hand to standing and back down – do 30

Complete in any order:

• DB bench 3 x 10 @ As Heavy As Possible
• DB Curls 3 x 10 @ AHAP
• Strict Dips 3 x Max Reps
• DB hammer curls 3 x 10 per hand @ AHAP