CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 ounds:
10 Empty bar good mornings
10 Thrusters
10 Sit Ups
Run 200m
Weightlifting
Back Squat (Back Squat 4×5 @75% – no oly’s, belt, or sleeves.)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes:
10 Deadlifts 205/135lbs
5 Hang Squat Cleans
5 Push Jerks
Scale to 40%-34% of 1RM DL
