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
pushpress
power clean
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