CrossFit and Personal Training

Come early – do 7 way hips

3 Rounds:

• 5 empty bar front squats with 5 second hold at bottom
• 10 ring rows
• 20 single unders

E2MOM for 6 sets:

1. 4 Reps @ 77%
2. 1 Rep @ 82%
3. 4 Reps @ 77%
4. 1 Rep @ 87%
5. 4 Reps @ 77%
6. 1 Rep @ 92%

3 Rounds For Time:

• 10 Front Squats (185/135)
• 20 Chest to Bar Pull ups
• 50 Double Unders

REST exactly 5:00 min and then do (d) if you want.

d) FINISHER (optional):

• Run 1200m (3 laps)