Tuesday, April 2, 2019

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!

A: Shoulder Press (4x2x90%)

Perform at 8min alternating EMOM with deadlifts

B: Deadlift (4x2x90%)

Do as alternating EMOM with Shoulder press

Metcon (Time)

For Time:

100 KB Swings 55/35

100 Burpees 2 Bar H/L

300 DU

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