MF 803

November 13 2015

CrossFit ABF – CrossFit

Warm-up

(No Measure)

a. 30′ handstand walk

(scaled shoulder touches)

b. 3 Rounds

75 DU (150 singles)

10 strict ring dips

Strength

Back Squat (5RM)

Metcon

Metcon (3 Rounds for reps)

AMRAP 4 minutes x3

90 DU

30 KBS 53/35

15 Sit ups

Rest 2 minutes between AMRAPS

Rx+

90 DU

30 KBS 70/53

15 GHD sit ups

Scaled

150 single unders

30 KBS 35/15

15 Sit ups

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