Monday, June 3, 2019

CrossFit 417 – CrossFit

Warm Up H (No Measure)

20s on 20s slow for 5min on bike/Row for 5min

10 x Arch to hollow rolls on ground

10 x Pushup + alt knee to elbow

20 x cossack squats

10 x kb RDLS

10 x Bent over row

15 x kb squats

6 x each complex

High pulls

muscle clean


power clean


Clean and Jerk (15min to find 1RM )

Metcon (AMRAP – Rounds and Reps)

17min AMRAP

15 Power Clean & Jerks 115/80

15 Box Jump Overs 24/20

15 T2B

Metcon (Distance)

Bonus work:

Every 3min run 300m x 5

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