CrossFit 417 – CrossFit
Warm Up C (No Measure)
3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80′ OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press
Accumulate time in a Squat while coach goes over the Workout!
Shoulder Press (4 x 5 x 75%)
Metcon (Time)
For Time 18min Cap
50 Sh 2 OH 75/55
10 T2B
40 Bar Face Burpees
10 T2B
30 Power Snatches 75/55
10 T2B
20 Box Jumps 30/24″
10 T2B
100’ HS Walk or Double DB OH Carry 55/35lbs
10 T2B