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October 30 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

10 Jump squats

10 Calories

10 T2B

Weightlifting

Metcon (Weight)

Every 2:00 for 12 Minutes, AHAP without dropping the bar:

1 Squat Clean

1 Hang Squat Clean

1 Push Jerk

Metcon

Metcon (AMRAP – Reps)

On the 3:00 x 4 Rounds

20/15 Calorie Row

15 Barbell Facing Burpees

Max Push Presses (135/95) in time remaining

No rest between rounds

Scale push press weight to 45% of Jerk

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