CrossFit and Personal Training

• Run 200m

Then 3 Rounds:

• 10 jumping jacks
• 10 squats
• 10 lunges

Finish with 7 way hips – 5 per movement

Every 3 Minutes for 24 Minutes (8 sets):

• Set 1 – 3 reps @ 70%
• Set 2 – 3 reps @ 75%
• Set 3 – 3 reps @ 80%
• Set 4 – 2 rep @ 80%
• Set 5 – 1 rep @ 85%
• Set 6 – 1 rep @ 90%
• Set 7 – 1 rep @ 95%
• Set 8 – 1 rep @ 101%+

3 Rounds:

• 10 Power Clean and Jerks (135/95)
• 400m Run