MF 810

November 23 2015

CrossFit ABF – CrossFit

Warm-up

(No Measure)

a. GHD sit-ups 1×15 then 3×15 w/medball

b. 3 Rounds

15 Russian power KB swings 70/53lbs

10 Assault bike cal

Weightlifting

Power Snatch (5×5 @ 70% – Drop and reset each rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

8 Squat cleans 135/95lbs

10 Assault bike cal

12 T2B

Rx+

8 Squat cleans 155/105lbs

10 Assault bike cal

12 T2B

Scaled

8 Squat cleans115/75lbs

10 Assault bike cal

12 K2E or knee raises

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