Tuesday, July 23, 2019

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!

Metcon (Time)

For Time:

Back Squat (165/115)

10-9-8-7-6-5-4-3-2-1

C2B Pullups

20-18-16-14-12-10-8-6-4-2

Ex.

10 Back Squat

20 C2B

9 Back Squat

18 C2B

8 Back Squat

16 C2B

.

.

.

1 Back Squat

2 C2B

Metcon (Time)

Bonus Work: Flush

2mile run at conversation pace

You may also like

Leave a Comment