CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
3 Rounds
2 Wall walks
10 OH lunge w/ 45/25lb plate
10 Sit ups or GHD
Weightlifting
2013 Games Clean and Jerk ladder (Weight)
1 rep every 90 seconds. Start at 75%.
Men add 10lbs, Women add 5lbs each round until failure.
Score is final rep. Post starting rep to comments
225/145lbs
Metcon
Metcon (Time)
3 RFT
25 V ups
5 Wall walks
10 OH walking lunge steps 135/95lbs
Rx+
155/115lbs
Scale
65/35lbs
Gymnastics
Metcon (AMRAP – Reps)
2 minutes to establish max reps chest to bar pull ups
