A Flippin good time!

December 03 2016

CrossFit ABF – CrossFit Personal Training


Metcon

Metcon (Time)

4 Person Teams

1 Person starts on tire flips

Switch every 16 flips until work is done

Work:

40 C&J 135/95lbs

80 Bar Facing Burpees

120 WBS 20/14lbs

400 DU

500 Sit Ups

Scale

~45% of 1RM C&J

14/10lbs WBS

600 Single Unders

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