MF 968

July 05 2016

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

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