MF 1150

March 23 2017

CrossFit ABF – CrossFit Personal Training

Warm-up


Warm-up (No Measure)

3 Steady Rounds:

15 Overhead Squats 75/55lbs (build each round)

15 Push-Ups

15 Calorie Row or Bike or Run 150m

Strength

Squat Snatch (1 EMOM 10:00 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

3 Thrusters 115/75lbs

6 Ring Dips

100m Sprint

Rx+

135/95lbs

Scale

75/45lbs

Box Dips

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