CrossFit 417 – Competition
Metcon (AMRAP – Rounds and Reps)
Team Workout
20min AMRAP
5 Burpees over worm
10 sync c2b pullups
15 Worm Squats
Metcon (No Measure)
5 rounds NFT
10 Ring Dips
5 Power Snatch 185/125
Metcon (Time)
For time:
1k Ski
50 OH Squats 95/65
30 Farmers DL @150/100 (db for girls)(walk 5ft forward after each 5 reps
300 DU
Metcon (No Measure)
Run:
“Part 1: • 60sec at RUN pace w/ 60sec at easy pace (or walk) • 60sec at RUN pace w/ 60sec at easy pace (or walk) • 60sec at RUN pace w/ 60sec at easy pace (or walk) • 60sec at RUN pace w/ 60sec at easy pace (or walk) • 60sec at RUN pace w/ 60sec at easy pace (or walk) • 60sec at RUN pace w/ 60sec at easy pace (or walk) Rest: 1min Part 2: • 60sec at moderate pace w/ 60sec at “EASY” pace • 60sec at moderate pace w/ 60sec at “EASY” pace • 60sec at moderate pace w/ 60sec at “EASY” pace • 60sec at moderate pace w/ 60sec at “EASY” pace • 60sec at moderate pace w/ 60sec at “EASY” pace • 60sec at moderate pace w/ 60sec at “EASY” pace” Total Run: 24min Total Workout: 25min Part 1 Details: The “RUN” pace goes from slow to fast (#1 to #6). Final interval is max effort. Record distance (meters). Part 2 Details: The “EASY” recovery pace goes from slow to fast (#1 to #6)