CrossFit 417 – CrossFit
Warm Up A 10min to complete (No Measure)
160′ side slide L and R
20 x Pogos
20x mini band side steps (each direction)
160′ Single arm oh walk
45′ Power skips down 45′ back
45′ Back ward crab walk
60s KB front rack hold every 10s stand up
15 KB Swings
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight
Accumulate time in a Squat while coach goes over the Workout!
Back Squat (4 x 6 x 70% 1min rest )
Metcon (3 Rounds for time)
3 Rounds
21 Front Squats 45/35
21 Pullups
2min rest
3 Rounds
15 Front Squats 75/55
15 C2B Pullups
2min rest
3 Rounds
9 Front Squats 95/65
9 Bar MU
Scale:
Pullups to kipping ring rows
C2b to jumping C2B
Bar Mu to jumping bar