CrossFit and Personal Training

• 20 banded Pull aparts
• 20 banded overhead squats
• 10 Strict press
• 10 Split jerks
• 30 Second handstand hold

• Split Jerk

3-3-3-3-3

**start first set at about 65%

3 Sets

• 8 Bench press 70% of 1RM (Rx+: 80%)
• Max Strict Chest To Bar
• 30 Weighted Sit ups (scale: banded)

3 Minute rest in between

• 7-10 Rounds: 200 meter row -45s rest