MF 838 Metcon Monday!

January 04 2016

CrossFit ABF – CrossFit

Metcon (No Measure)

20-15-10

Calories

Hand release push-up

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

30 Power Snatch 115/65lbs

50/40 calories

Rx+

135/95lbs

Scaled

95/55lbs

Metcon

Metcon (Time)

3 Rounds

5 Deadlift 225/135lbs

10 Lateral bar burpees

Rest 2 minutes

3 Rounds

5 Deadlift 225/135lbs

10 Lateral bar burpees

Rx+

315/205lbs

Scaled

70% of 1RM DL

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