MF 1048

October 25 2016

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

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