THANK ME LATER

By Sean 0
November 05 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2min Double Under practice

10 Box step ups

10 air squats

0:30 PVC mobility

*Warm up for cleans

Metcon

Metcon (Time)

Buy in: 100 DU (or 200SU)

Run 800m

30 Clean and Jerk – 115/85

10 Box Jump over

Run 800m

25 Clean and Jerk

8 Box Jump over

Run 800m

20 Clean and jerks

6 Box Jump over

800m Run

Cash out: 100 DU (or 200SU)

Scale:

95/65

Bitch Work

Sumo Deadlift High Pull (3×5)

TABATA Assault Bike (Calories)

20 seconds on

10 seconds off

x8

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