MF 932

May 16 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

10 Ring Dips

10 Squats

Then

2:00 of Hollow Rocks

Weightlifting

Deadlift (4×3 @ 60% – 80%, 1×3 @ 87.5%)

Metcon

Metcon (Time)

For Time:

15-12-9

Front Squat

Hang Power Clean

Sumo DLHP

Barbell is at 115/75lbs

Rx+

135/95lbs

Scaled

65/45lbs

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