MF 822

December 09 2015

CrossFit ABF – CrossFit

Warm-up

(No Measure)

a. 60′ handstand walk

b. 3 Rounds

Run 400m

10 Horizontal ring rows (feet on box)

Weightlifting

Push Jerk (5×5 & 75%-80%)

Metcon

Metcon (Time)

5 Rounds

Run 200m

15 Weighted sit-ups 15/10lbs

5 Power cleans 205/145lbs

Rest 90 seconds

Rx+

225/145lbs

Scaled

80% of 1RM power clean

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