MF 982

July 25 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

30 Second goblet squat hold

Then

20 Banded good mornings

40 Empty bar SDLHP

Weightlifting

Deadlift (Find 3RM)

Metcon

Metcon (Time)

For Time:

15 KB Snatch R-Arm 53/35lbs

20 Toes to Bar

15 KB Snatch L-Arm

20 Toes to Bar

15 KB Snatch R-Arm

20 Toes to Bar

15 KB Snatch L-Arm

Rx+

70/53lbs

Scale

35/25/16lbs or 1 arm KB swing

K2E or knee raises

Metcon

Warm-up (No Measure)

27-21-15-9

Row for Calories

Deadlift 225/155lbs

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