1364 How hard can you push?

January 19 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

15/10 Calories

5 Pull Ups

5 Push Ups

Strength

Bench Press (7×1 Build to Heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Hang Power Cleans 135/95lbs

8 HSPU

Rx+

155/105lbs

Scale

55% of 1RM Power Clean

Box or Ab mat HSPU

Bitch Work

Metcon (AMRAP – Reps)

3 Rounds:

AMRAP 3 Minutes

Row 30/24 Calories

10 Bar Muscle Ups

Max Calories in remaining time.

Rest 2:00

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