Monday, Sept 30, 2019

CrossFit 417 – CrossFit

Warm Up E (No Measure)

400m Run

20 Air squats

10 T-Pushups

10 Lying leg lifts

12 DB lateral raises

10 BB muscle snatch

10 Arch to Hollow from bar

20 Mountain Climbers

Metcon (Time)

For Time: (24min Cap)

600/550m Row

60 Air Squats

30/20 Cal Bike

20 Power Snatches 135/95

400m Run or Row

20 Power Clean & Jerks 135/95

30/20 Cal Bike

60 Air Squats

600/550m Row

Metcon (Weight)

Bonus:

Accumulate:

50 KB RDLS

50 SA DB High Pulls (each)

100 Abmat Situps

4min Passive Hang

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