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