Friday, Jan 19, 2018

CrossFit 417 – CrossFit

Warm Up H (No Measure)

20s on 20s slow for 5min on bike/Row for 5min

10 x Arch to hollow rolls on ground

10 x Pushup + alt knee to elbow

20 x cossack squats

10 x kb RDLS

10 x Bent over row

15 x kb squats

6 x each complex

High pulls

muscle clean

pushpress

power clean

clean

Metcon (Time)

for Time

Snatch any type

30 reps @50%

20 reps @60%

10 reps @70%

then take final weight and perform 30 P.C&J

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