MF 910

April 14 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Slow Rounds

2 Rope climbs

25 Banded good mornings

25 OHS w/ empty bar

Weightlifting

Squat Clean (5×3 perfect reps only @ 60% – 70%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 minutes

Climb the ladder of:

2 Power snatch 115/75lbs

10 T2B

4 Power snatch

10 T2B

6 Power snatch

10 T2B

And so on…

Rx+ 135/95lbs

Scaled

70% of 1RM

Toes to KB

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