CrossFit and Personal Training

• Row 500m

3 Rounds:

• 10 air squats
• 10 empty bar deadlifts
• 10 strict presses
• 10 calf raises

For time:

• 21 Deadlifts (225/155)
• 400m Run (or 500m Row)
• 18 Power Clean (135/95)
• 400m Run (or 500m Row)
• 15 Thrusters (95/65)
• 400m Run (or 500m Row)

** athletes choice on either the run or the row.  Use one barbell and change weights as the workout progresses

7 min AMRAP:

• 4 – 10m shuttle sprints (OR :20 sec AAB sprint if you ran in part b)
• 15 Sit Ups