CrossFit and Personal Training

3 Rounds of:

• Row 250m
• 5 burpees
• 20 arm circles
• :45 sec front plank

3 min AMRAP:

Max Unbroken Complex Of… 2 Strict Handstand Push ups (scale: kick ups or negatives) + 3 Kipping Handstand Push ups

Rest 1 Minute

3 min AMRAP:

Max Unbroken Complex of… 1 Strict Handstand Push up + 4 Kipping Handstand Push ups

**Must come off wall after each completed set

** Count how many full complexes you can do in the 3 min amraps

For Time:

• Row 1k m
• 30 Chest to Bar Pull ups
• Row 500m
• 25 C2B
• Row 250m
• 20 C2B

Time cap: 15 mins

For Time:

• 100 AbMat Sit-Ups

**Feet are not to be anchored.