MF 1242

July 31 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 Rounds

10 BJ

10 Pull Ups

10 Dumbell Snatch 50/35lbs

Weightlifting

Squat Snatch (3 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%)

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 3 Minutes

Climb the Ladder

3 Dumbbell Snatch 50/35lbs

3 Handstand Push-Ups

6 Dumbbell Snatch

6 Handstand Push-Ups

9 Dumbbell Snatch

9 Handstand Push-Ups

12 Dumbbell Snatch

12 Handstand Push-Ups

Etc.

Rest 2:00

Start over each AMRAP

Scale

DB weight accordingly. These should feel a little heavy.

HSPU on box or with ab mat.

Bitch Work

Metcon (Time)

5 RFT

Run 400m

15 Push Ups

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