Monday, July 8, 2019

CrossFit 417 – CrossFit

Warm Up E (No Measure)

400m Run

20 Air squats

10 T-Pushups

10 Lying leg lifts

12 DB lateral raises

10 BB muscle snatch

10 Arch to Hollow from bar

20 Mountain Climbers

Clean and Jerk (1 P. or F. Clean, 1 Front Sq., 1 Jerk)

Every 90s x 6 sets

Start at 45% of 1rm C+J increase at will

Metcon (Time)

For Time

600/550m Row

35 Push Press 75/55

500m Run

6 Rope Climbs or 25 Burpee Pullups

50/40 Cal Bike

50 T2B

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