Our November Member of the Month – Andrea Wasilewski – Member since 01/08/2019

By Sean 0
November 11 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m Run

Warm up for each movement with coach.

Metcon

Wasilewski (Time)

1 Round for time

Accumulate 819 reps of any of the following movements. Each movement must be done at least 50 times. Break it up however you like.

Hang Squat Cleans 65/45lbs

DL 95/65lbs

BJ 24″/20″

HSPU

Slam ball 30/20lbs

Weighted sit up 10/5lbs

*30 Minute Cap

1 second added to your time for every rep not completed under the cap.

Wasilewski Scaled (Time)

1 Round for time

Accumulate 410 reps of any of the following movements. Each movement must be done at least 50 times. Break it up however you like.

Hang Cleans 55/35lbs

DL 65/45lbs

Step Ups 24″/20″

Seated DB press

20/15lbs

Slam ball 20/10lbs

Sit Ups

*30 Minute Cap

1 second added to your time for every rep not completed under the cap.

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