1373 Metcons for Days

February 02 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rounds

Run 100m

Row 100m

WLS 50′

10 HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes

Row 150/100m

10 DB Snatch 50/35lbs

Scale dumbells to a weight you can do 15 times unbroken
Row = 1 rep

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

5 Deadlift 225/135lbs

10 Box Jumps 24/20″

15 Wallballs 20/14lbs

Scale

50% of 1RM DL

Step ups

14/10/8lbs WBS

Bitch Work

Metcon (Time)

5 Rounds:

Run 800m

Rest 3:00

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