MF 892

March 22 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

SLOW 7 min AMRAP

Run 200m

15 Empty bar OHS

10 Burpees

Weightlifting

Split Jerk (4×1 – two moderate, one heave, one between)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

5 Squat Snatch 135/90lbs

10 Box Jump overs

Rx+

155/105lbs

Scaled

80% of 1RM snatch

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