Crossfit ABF Team Wod

By Sean 0
January 12 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rounds:

10 sit ups

10 ring rows

10 pushups

Then, 10 Empty bar deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

28min AMRAP

3 Ground to Overhead 135/95lbs

5 Synchro burpees to target/bar

20 V-ups

* At your min mark, run out with D-ball, do 4 tire flips between the partners, and run back.

1/3 Teams go on 1,4,7…

1/3 Teams go out 2, 5, 8…

1/3 teams go out on 3, 6, 9…

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