Thursday, Nov 13, 2018

CrossFit 417 – CrossFit

Warm Up H (No Measure)

20s on 20s slow for 5min on bike/Row for 5min

10 x Arch to hollow rolls on ground

10 x Pushup + alt knee to elbow

20 x cossack squats

10 x kb RDLS

10 x Bent over row

15 x kb squats

6 x each complex

High pulls

muscle clean


power clean


Snatch (Every 30s x 7min 1 Snatch )

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

9 Hang Power Snatch 75/55

9 Box Jump Overs 24/20

50 DU

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