MF 1208

June 13 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Steady Rounds:

10 Russian Kettlebell Swings 75/53lbs

250m row, 300m run, or .2mi bike

Weightlifting

Metcon (5 Rounds for reps)

5 Rounds:

2:00 on 2:00 off

Max Power Cleans

R1 50%

R2 60%

R3 70%

R4 80%

R5 90%

Metcon

Metcon (Time)

21-15-9

Pull ups

Alternating one arm dumbell snatch 35/20lbs

Scale

Ring Rows

20/15/10lbs

Gymnastics

Metcon (Time)

80 Muscle Ups for time with a Partner

12 Minute Cap.

Scale to Pull Ups or banded pull ups

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