Monday, Sept 16, 2019

CrossFit 417 – CrossFit

Warm-up E-1 (No Measure)

3 Rounds

1min Row or Jog

40s Passive Ring Hang

20s Sandbag or Dball Hold

8 Squat Jump to Pullup

3 Reverse Sumo Inch + Pushup

Back Squat (4 x 6 x 65% 1min rest )

Metcon (6 Rounds for time)

Every 3min x 6

27 Wallballs 20/14-10/9′

22/17 Cal Row
Scale: reps as needed to ensure some rest.

keep rounds within :15 of each other

Metcon (Weight)

Bonus Work:

200m Run

15 Russian Swings

10 mini band side steps each direction

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