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