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CrossFit ABF – CrossFit Metcon Metcon (Time) Teams of 3 or 4 (I hope…) For Time: 50/50 pistols (hold – BB in top of deadlift hold) 50 Synchronized cleans (meet at the rack position) 30 Pull ups (hold – BB in front rack position) 30 Synchronized Jerks 20 T2B (hold – BB in OH position) […]

CrossFit ABF – CrossFit Warm-up (No Measure) SLOW 8 minute AMRAP 10 Ring dips 20 Air squats 10 Weighted good mornings Weightlifting Squat Clean (4 Touch and go E2MOM 10 minutes @ 70%-75%) Metcon Metcon (Time) 5 Rounds Run 400m 21 KBS 53/35lbs 12 PU Scaled 35/25lbs Ring rows

CrossFit ABF – CrossFit Warm-up (No Measure) 21-15-9 Goblet squat Calories Strength Front Squat (4 EMOM for 5 minutes @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes 15/12 Calories 12 FS 135/95lbs 9 Sit ups Rx+ GHD Scaled 40% of 1RM

CrossFit ABF – CrossFit Warm-up (No Measure) 3 Slow rounds 5 High hang power snatch 10 sit ups 30 DU Weightlifting Power Snatch (5 Touch and go EMOM 5 minutes @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes 30 Power cleans 155/105lbs 30 Bar facing burpees 120 Double unders Rx+ 185/125lbs

CrossFit ABF – CrossFit Warm-up (No Measure) 3 Rounds Row ride or run 200m 8 Thrusters 95/65lbs Weightlifting Squat Snatch (7×1 HS) Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

CrossFit ABF – CrossFit Warm-up (No Measure) 21-18-15 Box Jumps Overs 24/20″ KB Swing 53/35lbs Strength Deadlift (Touch and go – 6 @ 65%, 5 @ 75%, 4 @ 85% 1 @ 95%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes 100 Double Unders 50 Deadlifts 135/90lbs 20 Pull ups 10 dips Rx+

CrossFit ABF – CrossFit Metcon Metcon (Time) 2 Person Teams One person holding one person working. Fight Gond Bad style. 3 Rounds 1 minute of each Plank hold / push ups Deadlift hold / max reps 135/95lbs V hold / hollow rocks OH hold / S2O 95/65lbs Wall sit hold / Air squats

CrossFit ABF – CrossFit Warm-up (No Measure) 4 SLOW rounds 10 OHS 10 sit ups 5 HSPU Weightlifting Squat Snatch (5 Touch and go EMOM 5 minutes @ 65%) Metcon Metcon (Time) 21-15-9 OHS 95/55lbs Sit ups Rx+ 115/75lbs GHD Scaled 65/35lbs

CrossFit ABF – CrossFit Warm-up (No Measure) 50 Bar facing burpees Strength Front Squat (6 reps E2MOM for 10 minutes @ 60%-65%) Metcon Metcon (AMRAP – Reps) AMRAP 12 minutes 7-6-5-4-3-2-1-2-3-4-5-6-7-6-5-etc Back squat 155/100lbs HSPU Rx+ 185/125lbs Strict HSPU Scaled 115/75lbs Box or abmat HSPU

CrossFit ABF – CrossFit Warm-up (No Measure) AMRAP 8 minutes 10 ring rows 10 sit ups 5 HSPU Weightlifting Power Clean (E2MOM for 10 minutes. 4 Touch and go @ 75% ) Metcon Metcon (Time) For Time: 12-9-6-3 T2B Clean and Jerk 135/90lbs Rx+ 155/105lbs Scaled 95/65lbs