MF 911 Kinda

April 15 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

50 box step ups with light kettlebell or barbell

Weightlifting

Back Squat (3×5 @ 70% – work up to 80% if it feels good)

Metcon

Metcon (AMRAP – Reps)

5 Rounds for Reps

Max reps S2O @ 1/2 body weight

Max WBS 20/14lbs

Rest as needed between sets

30 min cap

Scale weights as necessary
Post weight to comments

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