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 4 x 80% 1:30 rest)
Metcon (Time)
(20min Time Cap)
2min on 1min off until completing 75 Power Clean & Jerks 115/80 must complete
9 Wallballs 20/14
9/7 Cal Row or Bike
at start of every 2min