Monday, August 27, 2018

CrossFit 417 – CrossFit

Warm Up H (No Measure)

20s on 20s slow for 5min on bike/Row for 5min

10 x Arch to hollow rolls on ground

10 x Pushup + alt knee to elbow

20 x cossack squats

10 x kb RDLS

10 x Bent over row

15 x kb squats

6 x each complex

High pulls

muscle clean


power clean


Metcon (Time)

Order online at (pickup location: CrossFit 417) for Eat Fit Go by Mon at 8am to ensure delivery by 9am!

For time: 22min cap

1 Power or Full Snatch 115/75

2 Bar Facing Burpees

2 Snatch


3 Snatch



10 Snatch

20 BFB
Can do any style of snatch from the ground.

1-10 snatch by 1

2-20 Bar Face Burpees by 2s

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