Nasty One

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 RDS

20 backwards WLS

10 KBS

5 Inch worm with push up

Then

Front rack mobility w/bar on rig

Metcon

Metcon (Time)

3 RDS

10 Hang Power Cleans 95/65lbs

20 V ups

30 WBS 20/14lbs

Scale

HPC Should be in the 15-20 rep range unbroken when fresh

WBS should be 30 unbroken when fresh

Bodyweight

Metcon (Time)

3 RDS

Odd object ground to shoulder

20 v ups

30 Squats