Monday, Nov 5, 2018

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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 (AMRAP – Rounds and Reps)

9min AMRAP

15/12 Cal Row

8 SA Hang DB Power Clean and Jerk 55/35 (L)

25 Air Squats

8 SA Hang DB Power Clean and Jerk 55/35 (R)

Rest 5min

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

15/12 Cal Row

8 SA Hang DB Power Clean and Jerk 55/35 (L)

25 Air Squats

8 SA Hang DB Power Clean and Jerk 55/35 (R)

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