Monday, Sept 9, 2019

CrossFit 417 – CrossFit

Warm Up A-1 (No Measure)

Warm Up A-1

1min of Pogos or Single unders

20 lateral jumps

10 arm circles fwd/bwd

10 Scap Pushups and Pullups

40s passive hang

10 *Dowel stick Over Unders (each direction)

10 Double DB Push Press + 30s OH HOld

10 Hollow Rocks

Metcon (Time)

16min Time Cap


Thrusters 95/65

Cal Row

Burpees Over Rower

with remaining time find

1RM Clean and Jerk

Clean and Jerk (find 1rm )

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