CrossFit ABF – CrossFit Personal Training
**Start getting warm as you come in today. **
Warm-up
Warm-up (No Measure)
Primer:
AMRAP 4:00
Run 100m
10 Dumbell Push Press
Metcon
Metcon (Time)
75 WBS 20/14lbs
50 4-Coint flutter kicks
25 Squat Snatch 95/65lbs
Rx+
115/75lbs
Scale
WBS 14/10/8lbs
Squat Snatch @ 55% of 1RM
Interval
Metcon (Time)
4 Rounds:
Run 400m
12 DL 225/135lbs
Rest :90
Rx+
275/185lbs
Scale
60% of 1RM DL
