Speed Dating

By Sean 0
June 22 2020

CrossFit ABF – CrossFit Personal Training


Warm-up (No Measure)

400m row

5 pull ups or ring rows

10 push ups

15 squats

300m row

:30 cossak lunge

:30 bottom of a squat hold

200m row

5 pull ups

10 push ups

15 squats


2 rounds with empty bar with coach

2 power cleans

2 front squats

2 hand squat cleans

2 power clean and jerks

2 clusters


Metcon (AMRAP – Reps)

5 Rounds:

Each round is a 2 Minute AMRAP.

Buy in each round:

2 Rounds Cindy


Max Reps of the Following Barbell Movement 135/95lbs

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters


Strict Cindy


If you cannot complete 1 round of Cindy in :45 seconds cut the reps in half.

Barbell should be about 50% of 1RM power clean. it’s a heavy cluster and a light front squat.
Score is total reps with the barbell

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