MF 958

June 21 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rounds

10 Goblet squats

15 Sit ups or GHD

10 Strict pull ups or negatives or horizontal ring rows

Strength

Back Squat (4×5 – 72.5% )

No oly’s, belt, or sleeves

Together

Metcon

Metcon (Time)

60/40 Calories on bike

50 Alternating pistols

40 OHS 95/65lbs

30 Burpees to 12” target

Scaled 65/35lbs

Regular ‘ole burpees

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