MF 1062

November 14 2016

CrossFit ABF – CrossFit Personal Training


Warm-up

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3 rounds

50′ HS walk

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Weightlifting

Metcon (AMRAP – Reps)

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Metcon

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For Time:

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60 T2B

30 OHS 95/65lbs

30 Kipping HSPU

Scale

Box or ab mat HSPU

45% of power snatch 1RM

K2E or knee raises

Bitch Work

Warm-up (No Measure)

AMRAP 7 Minutes:

Bike 3k (or Row 1500/1250m)

Max Bar Muscle Ups in remaining time

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