Thursday, Jan 24, 2019

CrossFit 417 – CrossFit

Warm Up B (No Measure)

400m Run

30 x Jumping Jacks

10 x Sumo inchworm + pushup

10 x Spine ringers

20 x Good mornings

20 x Arch to hollow on bar

160′ Single arm DB farmers carry L and R

12 Suitcase Deadlifts

15 x Single arm KB high pull R-L

9 x Strict T2B

6 x Burpee to full squat + jump and touch bar

Accumulate time in a Squat while coach goes over the Workout!

4 rounds NFT (4 x )

12 GHD Situps or abmat situps (can use Weight)

10 x Alternating db Bench Press

8 x Snatch Grip Bent Row

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

500m Ski Erg for time

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