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!
OLY Work (Every :15 for 9min)
Every 15s for 9min alternate btw 1 Snatch and 1 Clean and Jerk
(can do power or full on either)
Metcon (AMRAP – Reps)
AMRAP 3min:
15/12 Cal Bike
8 Power Snatches 115/85
Rest 3:00
Metcon (AMRAP – Reps)
AMRAP 3min:
15/12 Cal Row
8 Power Snatches 115/85
Rest 3:00
Metcon (AMRAP – Reps)
AMRAP 3min:
30 DU
8 Power Snatches 115/85