MF 1043

October 19 2016

CrossFit ABF – CrossFit Personal Training


Warm-up

Warm-up (No Measure)

3 Rounds

Run 300m

10 Empty Bar Snatch Balance

15 Alternating Jumping Lunges

Weightlifting

Power Snatch (4×1 – Start at 85%)

Snatch Pull (4×1)

Snatch Deadlift (4×1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3 Minutes x3

21 Burpees to 6” Target

Max Reps WBS 20/14lbs

Rest 2:00

Rx+

30/20lbs

Scale

Regular Burpees

14/10/8lbs

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