CrossFit and Personal Training

• Start with 7-way hips

8 min AMRAP of:

• 10 air squats
• 10 slow bird dogs
• 10 no jump burpees
• 10m bear crawl

On the 90s:

1. 2 reps @ 80%
2. 2 reps @ 80%
3. 2 reps @ 80%
4. 1 rep @ 83%
5. 1 rep @ 86%
6. 1 rep @ 89%
7. 1 rep @ 92%

Part 1: 4 min AMRAP:

• 27/21 Calorie Row
• 21 Power Cleans (135/95)
• 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 2: 4 min AMRAP:

• 27/21 Calorie Row
• 21 Power Cleans (115/80)
• 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 3: 4 min AMRAP:

• 27/21 Calorie Row
• 21 Power Cleans (95/65)
• 15 Burpee Box Jump Overs (24/20)