MF 906

April 08 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

AMRAP 8 minutes

5 Burpees

10 Pull ups

100m sprint

Weightlifting

Back Squat (Find 3RM)

Metcon

Metcon (AMRAP – Reps)

In 8 minutes:

Row 600/500m

50 CTB pull ups

Max rep clean and jerk 135/95lbs in remaining time

Rx+

155/105lbs

Scaled

500/400m

95/55lbs

Jumping CTB pull ups or ring rows

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