MF 841

January 08 2016

CrossFit ABF – CrossFit

Warm-up

(No Measure)

AMRAP 8 min

Row 200m or Ride .5 mi

10 Pull ups

10 Sit ups

Weightlifting

Squat Snatch (4 Touch and go reps E2MOM for 10 minutes @ 70%)

Metcon

Metcon (Time)

5 RFT

15 Hang power snatches 95/65lbs

30 WBS 20/14

Scaled

50% of 1RM power snatch

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