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November 30 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

:30 Second hang

10 Single Arm Sotts Press (5 ea.)

200m Run

Weightlifting

Snatch (3×3 @ 75-80%)

Metcon

Barraza (AMRAP – Rounds and Reps)

18 Minute AMRAP of:

200m Run

9 Deadlifts, 275#

6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here
Rx womens’ weight – 190lbs

Scale

DL to 60% of 1RM

Pull Up or Ring Row

Bitch Work

Metcon (Time)

10 Rounds

Ski 200/150m

Rest :60

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