MF 1086

December 16 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Steady Rounds:

15 Push-Ups

15 Empty Bar Thrusters

Weightlifting

Back Squat (Find a new 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

7 Pull Ups

50 WBS 20/14lbs

100 DU

Scale

Ring rows

WBS 14/10/8lbs

200 DU

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