Monday, Dec 11, 2017

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
sub snatch for complex

Hang Snatch (6min Every 30s x 1 )

Hang Power or Full

Metcon (AMRAP – Rounds and Reps)

30 Dumbbell Power Snatches 55/35
30 Box Jumps 24/20
20/15 Calorie Bike or Row
30 Toes to Bar

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