MF 1250

August 10 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Row 1k

25 Push Press w/ Empty Bar

25 Push Ups

Weightlifting

Sumo Deadlift (3RM)

Metcon

Metcon (Time)

30 Clean & Jerks 160/110lbs

Rx+

185/135lbs

Scale

60% of 1RM C&J

Bitch Work

Metcon (Time)

3 RFT:

500 Meter Row

Rest 3:00

400 Meter Run

Rest 3:00

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