CrossFit 417 – CrossFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Shoulder Press (4 x 1 x 95% )
perform 4 weighted strict pullups on rest
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
7 SA KB HangPower Clean R 55/35
90′(45′) OH Carry R 55/35
30/22 Cal Row
7 SA KB Power Clean L 55/35
90′ OH Carry L 55/35
30 Abmat situps