CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Steady 5 Minute AMRAP:
5 Low Hang Squat Clean (light)
10 Calories
20 Double Unders or :30 DU practice
Weightlifting
Clean and Jerk (10×1 @ 80% – 90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes:
11 Deadlifts 205/140lbs
7 Burpee Box Jump Overs 24/20″
Rx+
225/155lbs
Scale
50% of 1RM DL
Step up and over
