MF 869

February 17 2016

CrossFit ABF – CrossFit

Warm-up

(No Measure)

Slow 10 minute AMRAP

30 Assault Bike calories

20 Empty bar OHS

10 sit-ups

Weightlifting

Power Snatch (7RM Touch and go)

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
Scale

95/55lbs

Pull ups

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