CrossFit and Personal Training

• 31 burpees – HBD Tristan!

2 rounds:

• 5 push ups
• 5 empty bar strict presses
• 5 air squats
• 5 empty bar front rack lunges

Every 2 Minutes for 14 Minutes (7 sets):

• Set 1 – 5 reps @ 70%
• Set 2 – 4 reps @ 75%
• Set 3 – 3 reps @ 80%
• Set 4 – 2 reps @ 85%
• Set 5 – 1 rep @ 90%
• Set 6 – 5 reps @ 75%
• Set 7 – 5 reps @ 75%

4 Rounds:

• 25/18 Calorie Row (alternate: 30/24 cals on AAB)
• 20 Dumbbell Front Rack Lunges (50/35)
• 5 Power Cleans (205/145)

Rest 2:00 between rounds.