November 01 2017

CrossFit ABF – CrossFit Personal Training


Warm-up (No Measure)

2 Rounds:

10 Light Snatch Balance

10 Chest to Bar Pull Ups

20 Calorie Row

100m Sandbag carry


Metcon (Time)

50/35 Calorie Row

40 Dumbell Snatches 50/35lbs

800m Sandbag Run 30/20

40 Dumbell Snatches 50/35lbs

50/35 Calorie Row


40/30 cal row

Reduce DB weigth

600m Run with 20/14/10/8lb medball

40/30 cal row

Bitch Work

Metcon (No Measure)

On the Minute x 6: 40 seconds on / 20 off

Rest 1:00

On the Minute x 4: 40 seconds on / 20 off

Rest 1:00

On the Minute x 2: 40 seconds on / 20 off

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