MF 1085

December 15 2016

CrossFit ABF – CrossFit Personal Training


Warm-up

Warm-up (No Measure)

4 Rounds

10 Box Step Ups with Dumbells or KB

Bike or Row 10 Calories

Weightlifting

Push Jerk (5×4 @ 80% of 1RM)

Together

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

18 Kettlebell Swings 53/35lbs

15 Thrusters 65/45lbs

12 Pull-Ups

Rx+

KBS 70/53lbs

Thrusters 75/55lbs

C2B Pull ups

Scale

KBS 35/25/16lbs

Thrusters 45/35lbs

Ring Rows

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