Tuesday, Jan 2, 2018

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!

Clean (7 x 1 Hang Clean + 1 Power Clean build to a heavy )

15min to complete

Metcon (Time)

3 Rounds:

15 Chest to Bar Pull-Ups

12 Lateral Barbell Burpees

9 Cleans 135/95
C2b scale to pull-ups or kipping ring rows

Cleans =full

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