1316

November 15 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

:30 Seconds

Slow Row

Mountain Climbers

Medium Row

Spidermans

Faster Row

Push-up to Down Dog

10 Repetitions

Air Squats

Medicine Ball Deadlifts

Medicine Ball Squats

Strength

Push Press (4×3 @ 85%)

Metcon

Metcon (Time)

3 Rounds:

30 Hang Power Cleans 95/65lbs

30 Wall Balls 20/14lbs

30/21 Calorie Row

Rx+

115/80lbs

Scale

35% of 1RM Power Clean

14/10/8lbs WBS

Bitch Work

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 3 Minutes

Row 500/400m

Max Rep Strict Handstand Push-Ups in remaining time.

Rest :60

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