CROSSFIT ABF TEAM WOD

By Sean 0
November 03 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

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Metcon

Metcon (AMRAP – Rounds and Reps)

In 30 mins, complete: 

Grace: 30 C&J Rx 135/95 

Isabel: 30 Snatches Rx 135/95 

Kelly: Five rounds for time          

         Run 400 meters 

         30 box jumps Rx 24/20 

         30 Wall ball shots Rx 20/14 

In remaining time: 

AMRAP of Cindy: 

         5 Pull Ups 

         10 Push Ups 

         15 Air Squats

Scale:

Grace – 115/85

Isabel – 115/85

Cindy – Ring rows
SCORE IS: ROUNDS/REPS OF CINDY

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