MF 870

February 18 2016

CrossFit ABF – CrossFit

Warm-up

(No Measure)

Weakness Warm Up

Row 1k

Ride 2 mi

Run 1/2 mi

Strength

MF Front Squat Test

Every 30 seconds until failure: 1 front squat. Men start at 225lbs and increase 10lbs each interval, ladies 175lbs adding 5lbs.

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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