CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds
30 sec. on 60 sec off nose & toes hold
Then
30 Empty bar thrusters
Weightlifting
Push Jerk (4×4 – Start at 80% )
Together
Metcon
Metcon (AMRAP – Rounds)
EMOM 15 minutes
10 T2B
1 “heavy” squat clean
Scaled K2E or knee raises
Post weight to comments. Only full rounds are counted
