MF 917

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Weakness Warm Up

Pick one: Run 1 mile, Row 2k, 75 Bar facing burpees, AB 100/70 cal

Weightlifting

Power Clean (6×2 – Build to Heavy)

Metcon

Metcon (Time)

3 RFT

10 Clean & Jerk 135/90lbs

40 Shoulder touches on wall

75 DU

40 Shoulder touches on wall

Rx+

155/105lbs

Freestanding shoulder touches

Scaled

55% of 1RM C&J

40’ inch worm

150 Singles