Dedicated to Serious Personal Training

510-523-4769 · 2259 Harbor Bay Parkway, Alameda, California 94502

Concrete Body Crossfit

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1-18

AMRAP 8:00
250m Row
10 Calorie Air Bike

AMRAP 8:00
200m Run
20 Wallballs

AMRAP 8:00
100m Farmer Walk
10 Burpees

1-17-19

5 Rounds For Time:
25 Double Unders or 100 Single Unders
50-40-30-20-10 reps of
Lunges
Push Ups
Sit Ups

1-15

Barbell Split Squat 5×5 each
paired with
DB Romainian Deadlift 5×8 each

AMRAP 15:00
400m Run
Max Pull Ups

1-14

Olympic Lifting

1-13

Bench Press 5×8
paired with
Lawnmowers 5×8

Bear Complex

1-11

5 Rounds:
20 Double Unders
400m Run
100m Farmer Walk

1-10

In teams of 2
1500m Team Row
200 KB Swings
200m Lunge walk
100m Tire Flips

1-8

Deadlift 6×3

Death by Thrusters

1-7

Olympic Lifting

1-6

5 Sets:
1 Clean + 5 Push Press
paired with
Pull Ups

2 Rounds:
400m Run
40 Air Squats
30 Push Ups
20 Situps
10 Burpees