MF 1110

January 26 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

Row or Run 200m

12 Light dumball squat snatch

20 Push ups

Weightlifting

Metcon (Time)

Accumulate 50 Reps of Touch and Go Power Snatch at 70% of 1RM
Post sets to comments

Metcon

Metcon (Time)

40 Pull Ups

20 Power Cleans 115/75lbs

30 Pull Ups

15 Power Cleans

20 Pull Ups

10 Power Cleans

10 Pull Ups

5 Power Cleans

Rx+

135/95lbs

C2B Pull Ups

Scale

Ring Rows or banded pull ups

45% of 1RM Power Clean

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