MF 1083

December 13 2016

CrossFit ABF – CrossFit Personal Training


Warm-up

Warm-up (No Measure)

4 Rounds

10 Banded Good Mornings

5 Light Goblet Pause Squats

Weightlifting

Metcon (AMRAP – Reps)

Power Snatch Singles @80% – Drop and Reset

3 Rounds:

:60 on

4:00 off
Post weight to comments

Metcon

Metcon (Time)

5 Rounds:

15 Box Jumps 24/20″

10 Front Squat 135/95lbs

15 Kipping Handstand Push-Ups

Rx+

165/115

Scale

Step Ups

65/45lbs

Ab Mat or Box HSPU

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