Monday, October 29, 2018

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 time: 24min Cap

30 Power Snatches 75/55

10 Burpee Box Jump Overs 24/20

20 Power Snatches 95/65

15 Burpee Box Jump Overs

10 Power Snatches 135/95

20 Burpee Box Jump Overs

then

3 Rounds

22/18 Cal Row

75 DU

Masters-

75/55

85/60

115/80

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