CrossFit 417 – CrossFit
10min: Warm-up E-1 (No Measure)
3 Rounds
1min Row or Jog
40s Passive Ring Hang
20s Sandbag or Dball Hold
8 Squat Jump to Pullup
3 Reverse Sumo Inch + Pushup
5min: Warm-Up Barbell Complex (No Measure)
BB Complex
2 Rounds clean grip
3 reps each
High Pull
Muscle Clean
Front Squat
Push Jerk
2 Rounds Snatch Grip
3 Reps each
High Pull
Muscle Snatch
Snatch Balance
Snatch
10min: Snatch (5 x 1 x 70/75/80/85/90% 90s rest)
10min: Clean and Jerk (5 x 1 x 70/75/80/85/90% 90s rest)
14min: Metcon (Time)
5 Rounds
10 Power Snatches 115/80
15/12 Cal Row