MF 1249

August 09 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Steady Rounds:

15 Kettlebell Swings 53/35lbs

15/10 Calories

6 Strict Pull Ups

Weightlifting

MF Clean Complex 2017 (1RM)

Squat Clean + Front Squat + Jerk

Metcon

Metcon (Time)

3 RFT:

50 Air Squats

7 Ring Dips

10 Hang Power Cleans 105/75lbs

Rx+

135/95lbs

Scale

Box Dips

50% of 1RM Power Clean

Bitch Work

Metcon (Time)

1k Sandbag Carry

30/20lbs

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