CrossFit and Personal Training

• 20 burpees

Then 3 rounds of:

• 10 air squats
• 10 banded good mornings
• 20 single unders

Grip test – for time:

• 60 deadlifts (185/125) **clean grip and no hook grip

Every time you have to put the bar down – 10 bar facing burpees

On the 3:00 x 7 Rounds:

• 9/6 Calorie Assault Bike
• 10 lunges with plate held overhead (45/25) (scale: plate held at chest level)
• 200m plate run (45/25) (** if athlete cannot run, they do 1 full length of gym bear crawl)