Monday, May 6, 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!

Metcon (Time)

For Total Time: (30min Cap)

3 Rounds

21 T2B

21 Wallballs 20/14

3 Rounds

15 Power Cleans 115/80

15 Bar Face Burpees

1 Round

21 T2B

21 Wallballs

15 Power Cleans

15 Bar Face Burpees

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