MF 912

April 18 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

30 Wallballs

7 Strict Pull Ups

20 Wallballs

7 Strict Pull Ups

10 Wallballs

7 Strict Pull Ups

Weightlifting

Push Jerk (5×3 @ 60% – 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Deadlifts 225/135lbs

30 Wallballs 20/14lbs

Run 200m

Rx+

275/185lbs

Row 250

Scaled

135/95lbs

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