Monday, October 21, 2019

CrossFit 417 – CrossFit

Warm Up A-1 (No Measure)

Warm Up A-1

1min of Pogos or Single unders

20 lateral jumps

10 arm circles fwd/bwd

10 Scap Pushups and Pullups

40s passive hang

10 *Dowel stick Over Unders (each direction)

10 Double DB Push Press + 30s OH HOld

10 Hollow Rocks

Metcon (Time)

For Time: (20min cap)

800m Run or Row

40 Alt DB Power Snatches 55/35

600m Run or Row

40 KB Swings 55/35

400m Run or Row

40 Russian Swings 70/55

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