CrossFit and Personal Training

3 rounds:

• Run 100m (to speedbump)
• 20 mountain climbers
• 10 lunges
• 5 push ups

5x Superset of:

• 3 Push Presses @ 75% of 1RM
• Immediately into a maximum effort set of strict pull ups

** rest a minimum of 2:00 between sets

• Buy In: 75/50 Calorie Row

Then, 3 Rounds:

• 15 burpees to a 6” target
• 30 Sit Ups
• 10 DBall/Sandbag ground to over shoulder (choose a heavy dball/sandbag)