CrossFit 417 – CrossFit
Warm up I (No Measure)
Warmup
2min bike or row
2 Rounds
90’ dbl kb oh carry
20s ring hang
8 muscle clean
3 sumo inchworm + 3 pushups
10 squats hug a WB or SB
Power Clean + Push Jerk (5min EMOM 3 PC + 1 Jerk)
Clean and Jerk (5 x 1 x 80%)
Metcon (AMRAP – Reps)
9min AMRAP
Climbing
3 Front Squats 135/95
3 C2B Pullups
6
6
etc