Crossfit ABF Team Wod

By Sean 0
January 05 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 rounds

5 Strict Pull-Ups

10 Kettlebell Deadlifts

15 Push-ups

20 Air Squats

Metcon

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

Rest 2-3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 2-3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Scale

Round 1 = 40% of your max

Round 2 = 50% max

Round 3 = 60% max

Bitch Work

Rope Climb (3×3)

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