MF 1121

February 10 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rounds

50 DU

40 WLS

30 WBS 20/14lbs

Strength

Back Squat (4 rounds Max reps 1:00 on 3:00 off at 65% of 1RM)

Metcon

Metcon (Time)

Run 800m

30 Back Rack Lunge Steps 65/45lbs

Rest 2:00

Run 600m

20 Back Rack Lunge Steps 95/65lbs

Rest 2:00

Run 400m

10 Back Rack Lunge Steps 135/95lbs

Rx+

95/65lbs, 135/95lbs, 185/125lbs

Scale

45/35lbs, 55/45lbs, 65, 55lbs

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