CrossFit ABF – CrossFit Personal Training
This is a two-score event. You have 10 minutes to establish a heavy single for each left. Complete the 1RM of the first movement then complete the reps for time component. Then move onto the next 1RM, etc.
Score one is total weight. Score two is total time for each set of 12, 19, & 16.
Warm Up
Warm-up (No Measure)
Row, Bike, or Run for 2:00
10 Squats
10 Push Ups
10 Empty Bar Good Morning
Strength
Power Lifting Total (Total Weight)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon
Metcon (3 Rounds for time)
12 Reps for time at 70% of 1RM back squat
19 Reps for time at 70% of 1RM bench press
16 Reps for time at 70% of 1RM deadlift
Bitch Work
Metcon (No Measure)
EMOM for 12 Minutes
10 GHD Sit Ups
Superman Hold
Banded Side Plank (L then R)
