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December 18 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

12 KB taters 53/35lbs

Run 100m

:30 Goblet squat hold

Run 100m

Strength

Front Squat (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Deadlifts 195/135lbs

15 Calorie Row

20 Wallballs (20/14)

Rx+

225/155lbs

Scale

50% of 1RM DL

WBS 14/10/8lbs
1 calorie = 1 rep

Bitch Work

Metcon (Time)

3 Rounds:

50m Farmer’s Carry AHAP

Run 400m

Rest :30

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