CrossFit ABF – CrossFit
Warm-up
(No Measure)
a. 15 GHD Sit Ups
b. 3 Rounds
21 Wallballs
7 burpess to a 6″ target
Strength
Back Squat (5RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
Run 200m
30 plate jump overs 24″/20″
30 push ups
Scaled
Reduce plate height
knee or banded push ups
100m = 1 rep
list plate height in comments
