CrossFit and Personal Training

3 rounds

• Side shuffle to the end of the gym and back
• Run to the end of the gym and back
• 20 calf raises
• 10 squats

5 sets of:

• 5 bench presses @ 75%
• Superset with 5-10 dumbbell bench rows per arm

As many reps as possible in 3 minutes:

• 18/15 Cal Row
• 15 Bar Facing Burpees
• Max Reps Thrusters (75/55)

Rest 3 minutes. Repeat for 4 sets.

** scale reps as necessary to get to the thrusters for each round

** do not drop the bar from overhead – lower to hips and then drop