CrossFit and Personal Training

3 Rounds:

• 10 empty bar strict presses
• 10 ring rows
• 10 hollow rocks
• 20 double unders

Every 3 Minutes for 15 Minutes (5 sets) of:

• Set 1 – 5 reps @ 70%
• Set 2 – 5 reps @ 75%
• Set 3 – 4 reps @ 80%
• Set 4 – 3 reps @ 85%
• Set 5 – 3 reps @ 85%+

c) STRENGTH 2: Dumbbell Bench Press

• 3 sets x 8 reps

Rest 90 secs

10 min AMRAP:

• Row 250m (if rowers are taken, run 200m)
• 10 Sit Ups holding a medball over your head