MF 1154

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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

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