Crossfit ABF team wod

By Sean 0
October 18 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m jog

10 burpees

10 deadlifts

10 hand cleans

10 push press

10 back squats

*5-7min to set up, work on skills like HSPU, Chest to bar, snatches, etc.

Metcon

Metcon (Weight)

8 min to establish 3RM hang clean

Metcon

Metcon (Time)

21-15-9

Chest to bar

Handstand push ups

Snatch 95/65

Scale

Ring rows

Hand release push-ups

Snatch 65/45

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap

Calories on the rower (someone must be on the tower the whole time)

2 deadlifts 185/135

4 wall balls 20/14

6 burpee box jump overs

8 toes to bar

Scale

135/95 deadlift

step overs

Toes to rig/k2e

*Add total calories to the ROUNDS

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