MF 1058

November 08 2016

CrossFit ABF – CrossFit Personal Training

Cycle 3 is here!
2017 Cycle 3 –Test Week Day 1


Warm-up

Warm-up (No Measure)

3 Steady Rounds:

10 Box Jumps

10 OH Walking Lunge Steps 45/35/15lbs

Weightlifting

MisFit Clean Complex 2016

Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

Metcon

Metcon (Time)

For Time:

21-15-9

Hang Power Clean 135/95lbs

Bar Facing Burpee

Chest to Bar Pull-Ups

Rx+

155/105lbs

Scale

55% of Power Clean 1RM

Pull Up or Jumping C2B Pull up

Bitch Work

Metcon (Time)

3 Rounds For Time:

60/45 Calorie Row

Rest 3:00

Score is total time rowed

Warm-up (No Measure)

Floss Elbows

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