MF 990

August 04 2016

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

4 Rounds

:30 plank hold

10 KB push press

30 DU

Strength

Shoulder Press (Find 1RM)

Metcon

Metcon (Time)

3 RFT

21 WBS 20/14lbs

21 Power snatch 95/65lbs

Scale

14/10/8lb med ball

45%-50% of 1RM power snatch

Gymnastics

Pull up hang (Time)

Max time hanging in pull up position

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