CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
15 Burpees
10 Empty bar push press
:30 hollow hold
10 Empty bar good mornings
Weightlifting
Clean and Jerk (90-95% x 1)
Control CJ weights within the prescribed range based on how you feel each day this week. Err on the lighter side and cut reps if you’re not feeling recovered
Metcon
Metcon (3 Rounds for reps)
AMRAP 3 Minutes
Wallballs 20/14lbs
Rest 2:00
AMRAP 3 Minutes
Burpee Box Jump Over 24/20″
(facing box)
Rest 2:00
AMRAP 3 Minutes
DB Snatch 35/25lbs
