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!
Shoulder Press (4 x 3 x 85% + 3 strict pullups on rest )
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
6 Single Arm DB Push Jerks 55/35 (L)
4 Burpees Over DB
90′ OH Walk (L)
4 Burpees Over DB
6 Single Arm DB Push Jerks 55/35 (R)
4 Burpee Over DB
90′ OH Walk (R)
4 Burpee Over DB