CrossFit 417 – CrossFit
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 (Weight)
Every 30s for 7min
1 Clean Thruster
*build every min in weight if technique is solid.
Metcon (Time)
For Time:
30 Cal Row
20 DB Thrusters 55/35
30 Cal Bike
20 Box Face Burpee Jump Overs 24/20