1287

October 04 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

12 DB Thrusters

8 Strict Pull Ups

Row 200m

Weightlifting

Hang Squat Clean (2 EOMOM 12 Minutes @ 85% . Jerk the last rep)

below the knees

Metcon

Metcon (Time)

5 RFT:

20 Calorie Row

10 Thrusters 95/65lbs

Rx+

115/80lbs

Scale

65/45/35lbs

Bitch Work

Metcon (Time)

Bike 5k

Rest 2:00

Bike 4k

Rest 2:00

Bike 3k

Rest 1:00

Bike 2k

Rest 1:00

Bike 1k

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