Tuesday, June 26, 2018

CrossFit 417 – CrossFit

Warm Up C (No Measure)

3min Row or Bike

6 Burpees to Bar + 5 sec hang each rep

5 DB Single Arm Push Press + 80′ OH Carry R-L

10-20 Uneven pushups

10 x Suitcase Situps

7 Strict Pullups

5 Inch Worm + 5 Sumo Inch worm

12 Cuban Press

10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)

10 Standing BTN Press

Accumulate time in a Squat while coach goes over the Workout!

Hang Clean and Jerk (Every 30s for 5min 2 H.C.& J)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

12 Box Jumps 24/20

12 Hang Power Cleans 115/80

12 Front Rack Box Step Ups 115/80

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