1292

October 11 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB Taters

10 Calories

Strength

Shoulder Press (AHAP 5 Reps every 3:00 for 12 Minutes )

Metcon

Metcon (Time)

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

Scale

Power Snatch or 45% of 1RM Snatch

Jumping C2B Pull Ups. Your head should be 6” under the bar

Bitch Work

Metcon (No Measure)

EMOM 12 Minutes

Even Row 150m

Odd 15 Sit Ups

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