MF 807

November 18 2015

CrossFit ABF – CrossFit

Warm-up

(No Measure)

a. 1×15 Hip extensions then 3×12 hugging 45/25lb plate

b. 3 Rounds

10 Good mornings 95/65lbs

10 Alternating handstand shoulder taps

Weightlifting

Push Jerk (5×5 @ 65%)

Metcon

Metcon (Time)

27-21-15-9

Deadlift 205/135

Bar facing burpees

Rx+

225/155

Scaled

185/115

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