CrossFit and Personal Training

• Row for 2 mins

3 Rounds:

• 10 Push ups
• 10 Squats
• 10 banded good mornings

For max total load:

• 1-rep-max back squat
• 1-rep-max strict press
• 1-rep-max deadlift

** 3 attempts ONLY at each lift in each 4-minute window.

** Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Time cap: 12 minutes total

Warm up time: 10 minutes

3 Rounds For Time:

• 800 Meter Run
• 30 Calorie Row
• 30 Alternating Dumbbell Snatches (50/35)