Monday, August 12, 2019

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


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

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