MF 1067

November 20 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Steady Rounds:

15 Overhead Walking Lunge Steps 95/65lbs

10 Strict Pull Ups

Weightlifting

Squat Snatch (3×5 @ 70% – Jog 400m for Rest between sets.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Push Jerks 135/95lbs

20ft Handstand Walk

10 Kettlebell Swings 70/53lbs

20ft Handstand Walk

Scale

50% of 1RM push jerk

10 Shoulder taps or 2 wall walks

53/35/25 kbs

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