MF 1026

September 23 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

4 Rounds

15 Calories

:20 of Alternating Jumping Lunges

10 Sots Press or Push press

Weightlifting

Split Jerk (1RM)

Off The Rack

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes

10 Lateral Box Jump Overs 24/20”

5 Front Squats 225/155lbs (floor)

Scale

Box height or stack plates

65% of 1RM FS or 80% of 1RM Power Clean

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