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
pushpress
power clean
clean
Metcon (Time)
Order online at EatFitGo.com/Springfield (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
4 BFB
3 Snatch
6 BFB
….
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