MF 1116

February 03 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Steady Rounds:

Row or Run 200m

10 Kettlebell Swings 53/35lbs

15 Air Squats

Strength

Metcon (4 Rounds for reps)

4 Rounds:

1:00 On 3:00 Off

Max Front Squats in 1 set @ 55% of your 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:00

25 Burpees

20 Kettlebell Snatch 53/35lbs

15 Box Jumps 30/24″

Scale

35/25/16lbs or dumbbell snatch

Step Ups

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