MF 1111

January 27 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

Row or Run 200m

12 Light Dumbell Squat Snatch

20 Push Ups

Strength

Metcon (4 Rounds for reps)

4 Rounds

1:00 on 3:00 off

Max Back Squats in 1 set @ 60% of your 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

5 Squat Snatch 125/90lbs

25 DU

Rx+

145/100lbs

Scale

70% of 1RM Squat Snatch

50 SU
Single Unders count 2:1

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