MF 1145

March 16 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

4 Steady Rounds:

5 Squat Clean and Jerks build to 95/65lbs

100m run

Weightlifting

Clean and Jerk (1 EMOM 10 minutes at 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

RUN 200M

12 Power Cleans 115/75lbs

12 Pull ups

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