Crossfit

A) Bodybuilding circuit:

Every 90 second for 12 rounds alternate between

1) supinated bent over row 12 reps

2) 8/side db single leg glute bridges on bench/box

3) 10-12 db bench press

*So 4 rounds of each movement

B) 12 x 30 secs on 30 secs off for max reps of:

1) bar over burpees 2) hang power cleans (95/65lb) 3) box jump overs (24/20″)

*So 4 rounds of each movement

Rx-Plus

115/75lb