Friday, July 26, 2019

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

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