CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 RDS
Row 500/400m
15L/15R Banded glute activation
20 Empty C&J
Strength
Back Squat (3×4 @ 80%)
Metcon
Metcon (AMRAP – Reps)
4 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Clean and Jerk in remaining time 135/95lbs
Rest :60
Rx+
155/105lbs
Scale
300/400m if you cannot row 500/400m under 2:00
50% of 1RM C&J
Bitch Work
Metcon (Time)
8 Rounds:
Run 50m
Rest 2-3 Minutes
