Crossfit ABF Team Wod

By Sean 0
January 10 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Metcon

Metcon (3 Rounds for reps)

“Powder Keg”

AMRAP 5:

600 Meter Partner Run

1 Round of Chest to Bar Cindy

AMRAP AMRAP Snatch (power or squat) (115/75)

Rest 5 Minutes

AMRAP 5:

400 Meter Partner Run

2 Rounds of Chest to Bar Cindy

AMRAP AMRAP Snatch (power or squat) (125/85)

Rest 5 Minutes

AMRAP 5:

200 Meter Partner Run

3 Rounds of Chest to Bar Cindy

AMRAP Snatch (power or squat) (135/95)

Scale

Regular cindy or ring row cindy

60, 70 , 80% Snatch

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