CrossFit 417 – CrossFit
Warm Up A-1 (No Measure)
Warm Up A-1
1min of Pogos or Single unders
20 lateral jumps
10 arm circles fwd/bwd
10 Scap Pushups and Pullups
40s passive hang
10 *Dowel stick Over Unders (each direction)
10 Double DB Push Press + 30s OH HOld
10 Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
11min to complete the following if finish before rest remainder
100DU
80 Walking Prisoner Lunges
60 Pull-ups
40 Box Jumps 24/20
20 Burpees
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
15 Hang Power Cleans 95/65
30 DU
15 Air Squats