CrossFit and Personal Training

• Run 400m as a group

Then 3 Rounds:

• 10 jumping jacks
• 10 squats
• 10 ring rows

• 5 sets x 3 @ 75%

Rest 2:00 min min between sets

*Press as fast as possible all the way to lockout.

Part #1 – In a 5:00 Window…

100 Double Under Buy-In, followed by AMRAP:

• 12 Power Cleans (115/80)
• 4 Burpee Box Jump Overs (24/20)

Rest 5:00

Part #2 – In a 5:00 Window…

100 Double Under Buy-In, followed by AMRAP:

• 8 Power Cleans (135/95)
• 4 Burpee Box Jump Overs (24/20)

Rest 5:00

Part #3 – In a 5:00 Window…

100 Double Under Buy-In, followed by AMRAP:

• 4 Power Cleans (155/105)
• 4 Burpee Box Jump Overs (24/20)

• 400m Sprint

** make sure you stretch and roll your calves before you leave**