MF 834

December 29 2015

CrossFit ABF – CrossFit

Warm-up

(No Measure)

Slow 10 min AMRAP

20 Cal row or 30 cal ride

20 Empty bar OHS

10 Sit ups

Weightlifting

Power Snatch (7RM)

The lines between strength and conditioning will be blurred.

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scaled:

OHS 95/55

20 Pull ups

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