2020 CF Games “2007 Reload”

By Sean 0
November 01 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2:00 Minute row

:30 Scap decompressions

:30 KB bottoms up press L&R

10 Empty bar C&J

Metcon

Metcon (Time)

1,500/1,100m Row

Then

5 rounds of:

10 bar muscle-ups

7 shoulder-to-overheads 145/100lbs

Rx+

205/105lbs

Scale

1k/700m row

1 bar mu = 2 pull up/ring row & 1 dip (bar or box)

S2OH should be heavy but unbroken for at least 3 rds

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