MF 1108

January 24 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rounds

Bike or Row 15 Calories

15 Burpees

15 WBS

Metcon

Metcon (Time)

21

Hang Squat Cleans 105/75lbs

Handstand Push-Ups

Run 400m

15

Hang Squat Cleans 105/75lbs

Handstand Push-Ups

Run 300m

9

Hang Squat Cleans 105/75lbs

Handstand Push-Ups

Run 200m

Rx+

135/95lbs

Scale

45% of 1RM Squat Clean

Box or ab mat hspu

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

5 Chest to Bar Pull-Ups

5 Push Jerks 105/75lbs

10 Chest to Bar

10 Push Jerks

15 Chest to Bar

15 Push Jerk

Rest :60 Then start over.

Rx+

135/95lbs

Scale

50% of 1RM push jerk

Jumping C2B

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