Tuesday, June 25, 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!

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

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