MF 884

March 09 2016

CrossFit ABF – CrossFit

Warm-up

(No Measure)

Accumulate 3 minutes of squat holds

Then

3×8 Horizontal ring rows

Then

Row 500, Ride .25 mi, run 400m – HARD

Strength

Back Squat (5×3 – begin at 85% then adjust based on feel)

2:00 – between sets

Metcon

Metcon (Time)

12-9-6

Power snatch 135/95

Pull ups

Rx+

145/100

MU

Scaled

75% of 1RM power snatch

Ring rows

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