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
Squat/Snatch (10 x )
10 min ALT EMOM
Even 4 Back Sq 80%
Odd 4 Power Snatches 60-70%
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
24 Wallballs 20/14
12 Hang Power Snatch 75/55