Our September Member Of The Month – Amber “Krumn Cake” Krumn – Member Since 12/08/2017

By Sean 0
September 08 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

3 Rds

Run 200m

12 Alternating DB snatches

5 Step ups or box jumps

12 Single arm DB Press L&R

Skill

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

Krumn Cake (Time)

12/8/17

3 RFT

12 Snatches 95/65lbs

8 HSPU

17 Pull Ups

*Every 2:00 run 400m. The 2:00 timer resets after you complete each 400m.

Scale

55% of 1RM Snatch or a weight you can do 12-15 times unbroken when fresh

Seated DB press ideally 35/25lbs, or box hspu

ring rows
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