CrossFit ABF – CrossFit
Warm-up
(No Measure)
5 Rounds
10 Second ‘Nose and Toes’ HS hold
100m Run
Weightlifting
Split Jerk (3×3 – one moderate, one heavy, last between)
Metcon
Metcon (Time)
For Time:
500m run
3 Power cleans 175/105lbs
400m run
3 Power cleans 175/105lbs
300m run
3 Power cleans 175/105lbs
200m run
3 Power cleans 175/105lbs
100m run
3 Power cleans 175/105lbs
Rx+
225/145/lbs
Scaled
85% of 1RM Power clean
