CrossFit 417 – CrossFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Deadlift (4 x 6 x 70% 1min rest + 6 Strict Pullups )
Metcon (Time)
For Time
40 Hang Power Snatches 95/65
40 Alt DB Power Snatches 55/35
160′ Sand Bag Hug Lunges
Metcon (5 Rounds for time)
Bonus:
5 x 400m Row 90s rest