CrossFit and Personal Training

• run 200 meters
• 20 Air Squats
• 20 banded pull aparts
• 20 Glute Bridges
• run 200 meters

• Back Squat: 5 sets of 5 reps @ 55% of 1RM (no higher)

c) STRENGTH 2:

• Strict press: 5 sets of 5 reps @ 55% of 1RM

DO NOT REP OUT ON THESE

3 Rounds for time:

• 25 Calories assault bike (substitute a 200m sprint if bikes are taken)
• 50 calorie row (P:30 cals)
• 12 Push Jerks 155/115 (P: 115/85, Rx+: 175/125)