Smack it flip it and reverse it

By Sean 0
July 19 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

500m row

:30 scap decompression

10 KB bottoms up press L&R

10 Empty bar good mornings

10 Push Ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

5 SB over shoulder 30/20lbs

3 Burpees to a 6″ Target

5 SB over shoulder 30/20lbs

6 Burpees to a 6″ Target s

5 SB over shoulder 30/20lbs

9 Burpees to a 6″ Target

etc…

Add 3 burpees Each Round

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

100 Double Unders

20/17 Calorie Row

5 SDLHP 115/85lbs

Scale

100 jumping double taps or 200 SU

SDLHP should be heavy

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