1275

September 19 2017

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

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