Monday, June 24, 2019

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

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