CrossFit and Personal Training

3 Rounds:

• 5 Ring rows
• 10 Push ups
• 10 Sit Ups
• 10 Hollow Rocks
• 10 Superman Rocks
• 10 Calorie Row

• Build to a Heavy Set of 3 Reps –  take 15 mins 

** clean grip only

15 min AMRAP:

• 60 Double Unders
• 30 Wall balls (20/14–>10/9′ target)
• 15 Deadlifts (245/165)

d) MIDLINE:

• Accumulate 3 mins in a front plank

**Every time you break – 10 dumbbell bicep curls