CrossFit 417 – CrossFit
Warm Up B-1 (No Measure)
400m Run
200m *Slam Ball Throw
10 Cossack squats
5 Inch Worm + 2 Pushups
10 Spine Ringers
10 Situp and Reach + Nerve Floss
Back Squat (4 x 1 x 95% up to 3min rest )
Perform 5-8 Strict Pullups on Rest
Metcon (4 Rounds for time)
Each For Time and Overall time including the 4min of rest)
3 Rounds (
21 Wallballs 20/14
10 Burpees to Bar H/L
Rest 2min
3 Rounds
15 OH Squats 115/80
10 Bar Face Burpees
Rest 2min
3 Rounds
10 BB Front Rack Reverse Lunges 115/80 (10 total alternating)
10 Burpee Box Jump Overs 24/20