CrossFit 417 – CrossFit
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Warm Up B (No Measure)
400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160′ Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar
Accumulate time in a Squat while coach goes over the Workout!
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
21Thrusters 75/55
300m Row
15 Thrusters
300m Row
9 Thrusters
300m Row
rest 3min
Metcon (Time)
For Time: 9min cap
21Thrusters 75/55
300m Row
15 Thrusters
300m Row
9 Thrusters
300m Row