CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Credit to Solace in New York:
Early Sunday morning 6/12/16 in Orlando, 49 individuals were killed and at least 53 were wounded in the deadliest mass shooting in recent U.S. history. The attack happened on Latin Night, in a gay club, in the theme park capitol of the world – an attack on the diversity and freedom that makes America great. This WOD is performed in honor of those lost and injured and as an affirmation that love will triumph over fear and hate.
Metcon
We Are Orlando (Time)
“We Are Orlando”
Teams of 2 or 3
6-12-16
Calories
KB Swings 1.5/1 pood
Then
49 Overhead plate lunges 45/25lbs
49 Ring rows (horizontal)
49 Lateral burpee over bar
49 Ab mat sit-ups
49 Narrow hand width push ups
49 Deadlifts 135/95lbs
49 Overhead squats 95/65lbs
Then
53 Power cleans 95/65lbs
