MF 916

April 22 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

4 Slow rounds

12 Horizontal ring rows (feet on box if possible)

200m run

Strength

Back Squat (4×4 @ 70%-80% No lifters, belts, or sleeves. )

Keep ’em clean!

Metcon

Metcon (Time)

7 RFT

7 Thrusters 100/70lbs

7 Burpees to a 6″ target

Scaled

65/45lbs

Regular burpees

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