CrossFit and Personal Training

• Row for :15 sec slow, :15 sec fast for 2 mins

3 rounds

• 10 squats
• 10 push ups
• 10 jumping jacks

• E2MOM x 5 sets of: Back Squat x 3 reps @ 22X1 (2 seconds down, 2 seconds hold in tension at bottom, explode up)

Build weight each set

STRENGTH 2:

• E3MOM x 3 sets of: Strict Press x 10 reps

Aim for 3 heavy working sets.

3 min AMRAP:

• 18/15 Cal Row
• 15 Burpees over the Erg
• Max Reps Toes to Bar

Rest 3 minutes

Repeat for 4 sets.