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
sub snatch for complex
Hang Snatch (6min Every 30s x 1 )
Hang Power or Full
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Dumbbell Power Snatches 55/35
30 Box Jumps 24/20
20/15 Calorie Bike or Row
30 Toes to Bar