Tuesday, August 20, 2019

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

Deadlift (4x2x90% 2:30 rest on rest perform 6 st pullups)

Metcon (AMRAP – Rounds and Reps)

21 min AMRAP

900/850m Row

50 Hand Release Pushups

800m Run

50 KB Swings 55/35
Every 100m = 1 rep

Please put scores into wodify

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