MF 1074

November 30 2016

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

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