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