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!
Snatch (1 Power Shrug + 2 Power Snatch + 1 Hang Snatch )
9min EMOM
Metcon (AMRAP – Reps)
10min EMOM
1. 8-12 C2B Pullups
2. 6-10 Burpee Box Jump Overs 24/20
Metcon (Distance)
Bonus Work:
4 x 400m run 30sec rest