MF 1157

March 31 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Steady Rounds:

15 Empty Bar Overhead Squats

13 Bar Facing Burpees

11 Strict Pull Ups

Weightlifting

Split Jerk (Find your 3RM)

Metcon

Metcon (Time)

3 Rounds:

20 Hang Power Snatch 75/45lbs

30 Pull-Ups

Rx+

95/65lbs

C2B Pull Up

Scale

65/35lbs

Ring Rows or Banded Pull Ups

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