MF 972

July 12 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 800m

Weightlifting

Back Squat (5×4 @ 85% – No Oly’s, belt or sleeves)

Together

Metcon

Metcon (Time)

For Time:

50/40 Calories on AB

40 HSPU

30 Thrusters 95/65lbs

20 Pull ups

Rx+

20 MU

Scale

Box or ab mat HSPU

Thrusters 65/35lbs

Ring rows or banded pull ups

Bitch Work

Metcon (Time)

8 RFT

:20 Deadlift hold 275/185

12 T2B

12 BJO

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