Crossfit ABF Team Wod

By Sean 0
March 22 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

200m run

THEN, alternate with partner

10 Air squats + 10 back squats with empty bar

10 push ups + 10 push press

10 pull ups + 10 muscle snatches

Metcon

Metcon (Time)

“Bike Drop”

Teams of 5, with a 30:00 Cap:

Two people working at a time 2 people holding, 1 person resting

100/75 Calorie Row, 100 Syncro Power Snatches, 100 Syncro Deadlifts 65/45lbs

(hang from bar)

80/65 Calorie Row, 80 Syncro Power Snatches, 80 Syncro Deadlifts 95/65lbs

(hold sandbag OH)

60/40 Calorie Row, 60 Syncro Power Snatches, 60 Syncro Deadlifts 115/85lbs

(hold plank)

40/30 Calorie Row, 40 Syncro Power Snatches, 40 Syncro Deadlifts 135/95lbs

(hold squat)

20/15 Calorie Row, 20 Syncro Power Snatches, 20 Syncro Deadlifts 155/105lbs

(hang from bar)

Related posts

July 01 2020

1103 Big Hops

author: Sean

March 04 2020

This Isn’t Fun

author: Sean

February 04 2020

1122 Strong Tree

author: Sean

January 02 2020

0201 Bear Crawls

author: Sean

November 03 2018

CROSSFIT ABF TEAM WOD

author: Sean

February 04 2019

Open Prep Week 5, Day 2

author: Sean
close
Facebook IconYouTube IconTwitter IconVisit Instagram