CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Steady Rounds:
15 Sit Ups or GHD
15 Box Jumps
Weightlifting
MisFit Clean Complex 2016 (1 Every :90 for 9 min. You can build each set)
Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
6 Hang Power Snatch 135/95lbs
6 C2B Pull Ups
Run 200m
Rx+
135/95lbs
Bar MU
Scale
75% of 1RM Power Snatch
Jumping C2B Pull Ups
Bitch Work
Metcon (Time)
6 Rounds:
Row 500m
1:1 Rest