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
coaches choice for Snatch Warm Up
Snatch (1 Hang P Snatch + 1 Snatch )
Every 30sec x 8min @60+%
*coaches have part of the class go at :00 and half at :15 this will provide the ability coach every athlete
Metcon (4 Rounds for time)
Every 4min x 5
12/9 Cal Row
9 Bar Face Burpees
6 Power Snatches 135/95