WOD

CrossFit ABF – CrossFit Strength Shoulder Press (5×5 @ 77.5%) Strength Deadlift (Work up to ONE heavy set of 3 deadlifts) 10-20lbs more than week 1 Weightlifting Bench Press (5×5 @75%) No Bounce!

CrossFit ABF – CrossFit Warm-up (No Measure) a. 4×25 Band pull-a-parts b. 3 Rounds 50 Double-unders 10 Horizontal ring rows Strength Back Squat (4×4 @87.5%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes Rx+ 1 ‘Alec Smith Complex’ (4 Pull-ups, 3 CTB, 2 Bar MU) 8 Shoulder to OH 165/110lbs 16/12 Assault Bike

CrossFit ABF – CrossFit Warm-up (No Measure) 3 Rounds 200m run 10 wall balls 5 T2B Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Sample text will go here; you can add images, video etc. to make the post your own.  You can also link to other sites to bring in both credibility and connect with other websites.