CrossFit and Personal Training

3 rounds of:

• Run to end of gym and back twice
• 10 banded good mornings
• 10 lunges with a twist

• Deadlift

Take 15 mins to Build to Heavy 5-Rep Touch and Go

3 min AMRAP:

• 9/6 Calorie Assault Bike (row option at same cals as bike ** preference is the AAB)
• 9 Power Cleans (135/95)

Rest 3 Minutes

3 min AMRAP:

• 9/6 Calorie Assault Bike
• 7 Power Cleans (155/105)

Rest 3 Minutes

3 min AMRAP:

• 9/6 Calorie Assault Bike
• 5 Power Cleans (185/125)