WOD 3

By Sean 0
June 04 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 minutes of single or double unders

Then, 2 rounds of

20 Walking lunge steps

10 Knees to elbows

30 Mountain climbers

Weightlifting

Front Squat (3×5)

Using 75% of your 1RM

every set is followed up 3 box jumps

Clean and Jerk (1×3)

Use 70% of your 1 RM

Metcon

Metcon (Time)

4 rounds

11 Deadlift @ BW

Row 1000/750m

Scale

Something you can do for 11 reps unbroken

Bitch Work

Bear Complex (3×1(AHAP))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

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