CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Steady Rounds:
10 Thrusters 95/65lbs (build each reound)
50 Double Unders (or 1-2 minutes to practice DU)
1 Rope Climb or Practice 5 T2B
Strength
Back Squat (4×4 – Start around 80% )
Try to go slightly heavier than week 1
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
5 Front Squats 185/130lbs
9 T2B
Rx+
225/145lbs
3 Rope Climbs
Scale
80% of 1RM Power Clean
9 T2 KB
