CrossFit ABF – CrossFit Personal Training
Metcon
Metcon (Time)
Teams of 2
800m Run
20 DL 225/155lbs
30 Burpees over Bar
40 Front Squat 135/95lbs
50 Box Jumps 24/20”
60 Push Press 135/95lbs
50 Box Jump
40 Front Squat 135/95lbs
30 Burpees over bar
20 DL 225/155lbs
800m Run
Scale
DL & FS to approximately 50% of 1RM
Metcon
OR: Metcon (Time)
Teams of 3:
300 DU
75 Burpees over Bar
50 Squat Cleans (135/95)*
100 Toes to Bar
50 Squat Cleans (135/95)*
75 Burpees over Bar
300 DU
Scale
600 Single Unders
Squat Cleans 95/65/45lbs
Toes to KB, K2E, or hanging knee raises
