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CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

9 Barbell Good Mornings

12 Sit Ups

15 DU or DU practice

Strength

Sumo Deadlift (5×4 – Start heavy, finish heavier, perfect reps)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

E2MOM

10 Deadlifts (205/145)

25 AbMat Sit-Ups

Max DU

Rx+

225/155lbs

Scale

50% of 1RM DL

Bitch Work

Metcon (Time)

7 Rounds:

Run 200m

Rest 1:1