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)
20min Time Cap
800m Farmers Carry 70/55
Every Break Perform
12 Burpees + 400m Run
Metcon (Weight)
Bonus Work:
5 x 5 x Push Jerks @90-110% of 1RM Shoulder Press
Accumulate 3min HS Hold against wall or pushup Plank