CrossFit and Personal Training

• 7 way hips to start
• Row for 2 mins

Then,

2 rounds

• 10 squats (round 2 with empty bar)
• 10 banded pull aparts

• E3MOM x 4 sets of: Back Squat x 4 reps

(weight between 75-80%)

“Heavy Chief”

Against a 3-minute running clock, complete as many rounds and reps as possible of:

• 3 Power Cleans
• 6 Hand Release Push Ups
• 9 Air Squats to a medball target

Repeat for a total of 5 sets, resting 60 seconds between sets. Pick up each set where you left off at the start of each 3 minutes.

RX: 225/145 lbs