1392 Waterworks Down Your Face!

February 27 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 400

Then

Barbell Progressions

Weightlifting

Hang Snatch (3 Sets – 1 Rep from the floor, then Max effort)

75-80%

Metcon

Metcon (Time)

3 Rounds:

500/400m Row

12 Power Cleans 135/95lbs

50 Double Unders

Rx+

155/105lbs

Scale

55% or 1RM Power Clean

100 Single Unders

Bitch Work

Metcon (Time)

3 Rounds:

Ski 1000/800m

Rest :90

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