WOD

CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) Teams of 3 or 4 1800m Row or Run 99 Box Jumps 99 FS 135/95lbs 99 Push Press 135/95lbs 99 OH WLS 45/25lbs 99 Burpees 99 Pull Ups 1800m Run or Row

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 HSPU 200m Run 10 WBS 20/14lbs Strength Metcon (3 Rounds for reps) 3 Rounds 1:00 on 3:00 off Max Back Squats in 1 set @ 50% 1RM Metcon Metcon (Time) 3 Rounds 50 DU 8 C&J 135/95lbs 10 Lateral Bar Burpees Scale

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 Push Ups 15 Goblet squats Run 200m Weightlifting Metcon (Time) Accumulate 50 reps of touch and go power snatch @ 60% of 1RM This is for time and fewest sets possiblePost weight and number of sets to comments Metcon Metcon (AMRAP –

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Row or ride 20 calories 15 HSPU 10 Squats Metcon Metcon (Time) 5 RFT 10 Sumo DLHP 95/65lbs 14 Back Squats 95/65lbs 18 Push Press 95/65lbs Scale 65/45/35lbs Weightlifting Snatch (5 minutes after the metcon, in 10 minutes fint 1RM)

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) PVC pass throughs and wind mills Then AMRAP 5 Minutes Run 100m 10 Push ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes 20 OHS 95/65lbs 30 Pull ups Run 400m Scale OHS 65/45/35lbs Ring rows or banded pull ups400m = 2 reps

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 Walking lunge steps 12 Dumbell push press Row or Ride 10 cal Strength Front Squat (Max Effort at 75% in 4 min – rack as necessary) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 Minutes 15 KBS 53/35lbs 15 Box Jumps

CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) At each “Choice” the team must choose which exercise they will do and then all members must complete rx’d distance or rep scheme for the exercise chosen. In between choices each member must complete each exercise at their “Base station”… At the Base Station team members

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds: 10 Push Ups 10 Empty Bar Thrusters 10 Kettlebell Swings 53/35lbs Strength Metcon (3 Rounds for reps) 3 Rounds: 1:00 on 3:00 off Max Front Squats in 1 set @ 50% 1RM Metcon Metcon (Time) 3 Rounds: 15 Lateral Bar Burpees 9 Thrusters

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds: 10 Handstand Shoulder Taps 10 Goblet Squats Run 200m Weightlifting Metcon (Time) Accumulate 50 Reps of Touch and Go Power Cleans @70% 1RM This is “For Time” AND “Fewest Sets Possible”Post weight and number of sets to comments Metcon Metcon (AMRAP – Rounds

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 Empty bar SDLHP 15 Thrusters 10 Push Ups Metcon Metcon (Time) 5 Rounds: 12 Handstand Push-Ups 16 Alternating Pistols 20 Pull-Ups Rx+ Strict HSPU Scale Box or Ab Mat HSPU Assisted pistols or air squats Ring rows or banded pull ups Weightlifting Clean and