MF 747

August 26 2015

CrossFit ABF – CrossFit

Warm-up

(No Measure)

a. 4×25 Band pull-a-parts

b. 3 Rounds

50 Double-unders

10 Horizontal ring rows

Strength

Back Squat (4×4 @87.5%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

Rx+

1 ‘Alec Smith Complex’ (4 Pull-ups, 3 CTB, 2 Bar MU)

8 Shoulder to OH 165/110lbs

16/12 Assault Bike calories

Rx

9 pull ups

135/75lbs

Scaled

9 ring rows

95/35lbs

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