CrossFit and Personal Training

• 10 burpees
• 20 single unders
• 10 burpees
• 30 single unders
• 10 burpees
• 40 single unders

For time:

• 3000m Row
• 300 Double Unders
• 3 mile (12 laps) Run (** if running is impossible for you, you will bike 8000m)

A few notes:

– no time cap – this is as much a mental workout as it is physical

– the double unders: a) if you are proficient (meaning you can do 30+ unbroken), do 300 in this workout) b) if you can do between 10-20 unbroken, work for 6-7 mins on this.  c) if you can do 1 or 2 DU, do no more than 5 mins on DU and finish with 100 Singles d) you have 0 DU, please do 300 singles