MF 843 Metcon Monday!!

January 11 2016

CrossFit ABF – CrossFit

Metcon

Metcon (No Measure)

4 Rounds of “Cindy”

5 Pull ups

10 Push ups

15 Squats

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 minutes – Climb the ladder

1 Power clean 135/95lbs

1 Push Jerk 135/95lbs

3 Pull ups

2 Power clean 135/95lbs

2 Push Jerk 135/95lbs

6 Pull ups

3 Power clean 135/95lbs

3 Push Jerk 135/95lbs

9 Pull ups

Rx+

155/105lbs

Scaled

105/65lbs

Strict ring rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

5 FS 185/125lbs

10 Bar facing burpees

5 FS 185/125lbs

Rest 90 seconds

Rx+

225/155lbs

Scaled

80% of squat clean

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