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 (Weight)
Every 20 sec for 8min alternate BTWN
1 Snatch or P. Snatch
1 Clean or P. Clean and Jerk
pic one bar and one weight
Metcon (Time)
For time 18min Cap
40-30-20 DB SH 2 OH 35/15
7-7-7 Ring MU or Ring Dips
40-30-20 SA DB OH Squats or Gaublet squat 35/15
Metcon (Weight)
Bonus Work
Accumulate 50
DB Curls
Band Pressdowns
GHD Situps