March 2016

MF 883

CrossFit ABF – CrossFit Warm-up (No Measure) 3 Rounds 21 Russian KB power swings 70/53lbs 15 Push ups Weightlifting Squat Snatch (6×2 @ ~85% – drop and reset each rep) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes 20 WBS 20/14lbs Run 200m

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MF 882

CrossFit ABF – CrossFit Warm-up (No Measure) 3 Slow Rounds 5 HSPU 8 Sit ups 100m run Metcon Metcon (Time) For time: 100 Assault Bike calories 80 Calorie row 600m run 40 Burpees to 6″ target 20m HS walk Scaled 50 AB Cal 40 Cal Row 40 Burpees 30 shoulder touches or 20 box HSPU

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Paleo Challenge Retest 13.2

CrossFit ABF – CrossFit Congratulations Paleo Challenge Competitors! Get Tanked will be here between 9 and 11. The workouts will take place in or around 11. Warm-up (No Measure) Dynamic warm up Hip and shoulder mobility Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# /

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16.2

CrossFit ABF – CrossFit Warm-up (No Measure) Dynamic Warm Up Shoulder & Hip Mobility Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3

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Nancy

CrossFit ABF – CrossFit Warm-up (No Measure) 3 SLOW rounds 200m run 6 empty bar OHS 5 burpees over bar Weightlifting Snatch Balance (4×2 Build to heavy) do 3-5 warm up sets before you start your 4×2 Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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MF 879

CrossFit ABF – CrossFit Warm-up (No Measure) 3 Slow rounds 20 Lateral squats 14 alternating light KB snatches 10 Ring dips – focus on external shoulder rotation (turn thumbs out, to open palm) Weightlifting Front Squat (4×4 Begin at 80% and adjust based on feel) rest 2 min between sets Metcon Metcon (Time) 5 Rounds

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MF 878

CrossFit ABF – CrossFit Warm-up (No Measure) Pick Your Weakness 50 Cal row 75 Cal ride 1/2 mi run Weightlifting Squat Clean (5×3 – drop and reset each rep – start around 80%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 mintues 7 Power cleans 185/120lbs 14 T2B Rest 1 minute Rx+ 225/145lbs Scaled

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