CrossFit ABF – CrossFit
Warm-up
(No Measure)
a. 15 Hip Extensions
b. 3 Rounds
10 Empty bar high hang squat clean
5 Kipping HSPU w/3 second hold at the top of each rep
Weightlifting
Squat Clean (3×5 @ 75%)
Metcon
Metcon (Time)
3 Rounds
25 Wallballs 20/14lbs
20/15 Assault bike calories
15 ring dips
Scaled
14/10lbs
box dips
