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
Warm Up BB Clean Complex (No Measure)
2 Rounds 6 reps each
3 Hang High Pulls
3 Muscle Cleans
3 Push Press
3 Push Jerks
3 Cleans
Clean and Jerk (2 Every min x 8 @75-80% )
Metcon (Time)
With a Partner
50 sync C2B Pullups
30 Cleans 165/115
50 C2B Pullups