MF 1031

September 30 2016

CrossFit ABF – CrossFit Personal Training


Warm-up

Warm-up (No Measure)

4 Rounds

Run 200m

15 Alternating Jumping Lunges

10 Russian KB Swings 70/53lbs

Weightlifting

Power Clean (4×1 – Start at 80%)

Clean Pull (4×1)

Clean Deadlift (4×1)

Metcon

Metcon (Time)

12-9-6

Power Clean 185/120

Pull Up

Dip

Rx+

225/145

MU

Scale

80% of 1RM Power Clean

Ring row

Box Dip

Bitch Work

Push Press (4×4 @ 80%)

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