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