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!
Clean (Every 20s for 7min 1 clean )
Metcon (AMRAP – Reps)
4min AMRAP
12 Power Cleans & Jerks 135/95
12 Box Jumps 24/20
3min Rest
Metcon (AMRAP – Reps)
4min AMRAP
6 Power Clean & Jerks 185/125
6 Box Jumps 24/20