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
Power Snatch (1 Snatch or P Sn every 20s x 8min )
Metcon (AMRAP – Rounds and Reps)
16min AMRAP
1min Bike
10 DB Bench Press
8 Strict Pullups or ring rows
20 ABMAT Situps