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!
2 Front Squats + 2 Back Squats OTM x 7 @65-75% (7 x 4 reps )
Do 2 Back Squats rack then immediately into 2 front squats
Metcon (Time)
3 Rounds
30 Wallballs 20/14
10 Burpee Pullups
10 Power Cleans & Jerks 95/65