Crossfit ABF Team WOD

By Sean 0
December 13 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

:30 Down dog

Run 200m / 10 Burpees

Row 200m / 100′ inch worms

Run 200m / 10 Rower pike ups

Row 200m / :30 Samson stretch each side

:30 KB Taters

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

40 Pull-Ups

50 Sit ups

60 Snatches

Round 1 – 95/65

Round 2 – 105/75

Round 3 – 115/85

Round 4 – 135/95

Round 5 – 155/105 (AMRAP in time remaining)

Scale

Ring rows

Snatch weight you can do 25x unbroken when fresh. Men add 10lbs each round, ladies add 5lbs.

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