Monday, Oct 1, 2018

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

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