SM 10/20/15

December 03 2015

CrossFit ABF – CrossFit

Warm-up

(No Measure)

a. 400m row

b. 3 Rounds

10 shoulder taps

10 WBS

10 hip thrusters w/ barbell

Weightlifting

Zots Press (4×6)

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 minutes

1 power clean

1 squat clean

1 squat clean/thruster

Each minute you will do this entire complex without letting go of the bar. Choose a weight that will be a struggle but will be doable for 15 minutes.
Post weight to comments.

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