CrossFit and Personal Training

• Run 200m – to the corner of bldg and back

3 Rounds

• 10 scap pushups
• 10 scap pullups
• 10 ring rows
• 10 samson stretch
• 10 calories on the bike

4 Rounds (not for time):

• 5 Strict pullups
• 10 barbell bentover rows
• 15 barbell curls

For time:

• 500 meter row
• 50 dumbbell box step overs (1 dumbbell: 50/35, 70/50)
• 5 rope climbs
• 50 goblet squats (50/35, 70/50)
• 800 meter run