MF 1266

September 08 2017

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 100m

5 Squat Jumps

20 DU

5 Burpees

20 DU

5 HSPU

20 DU

5 HSPU

20 DU

5 Burpees

20 DU

5 Squat Jumps

Strength

Back Squat (3×5 @ 75% )

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:00

21/15 Calorie Row

50 DU

Max Thrusters 75/55lbs

Rest 3:00

AMRAP 3:00

18/13 Calorie Row

40 DU

Max Thrusters 95/65lbs

Rest 3:00

AMRAP 3:00

15/10 Calorie Row

30 DU

Max Thrusters 115/80lbs

Rest 3:00

AMRAP 3:00

12/8 Calorie Row

20 DU

Max Thrusters 135/95lbs

Scale

Start with an empty barbell or no-brainer weight. Men add 10lbs each round, women add 5lbs.

Double the double unders for singles
Score is total thrusters.

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