CrossFit ABF Team WOD – Earn the right to go heavy

By Sean 0
September 06 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Alternate Movements

200m run / Empty bar SDLHP

200m row / plank twists

10 Burpees / 10 Empty bar thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

3,000/2,400 Meter Row

Directly into…

50 Sit ups

50 Burpees

50 Thrusters (95/65)

50 Toes to bar

50 Lateral Burpees

50 Thrusters (115/80)

50 Leg raise with med ball

50 Bar-Facing Burpees

50 Thrusters (135/95)

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