CrossFit 417 – CrossFit
Warm Up E (No Measure)
400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
20 Mountain Climbers
Metcon (Time)
For time
50 KB Gaublet Squats 55/35
40/30 Cal Row
30 Power Cleans 135/95
20 Burpee to bar
10 Bar MU or Reverse Burpee pullups
Metcon (Calories)
Bonus Work
EMOM x6
12 sec Assault bike Sprint
6 burpees