Tuesday, May 21, 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!

Back Squat (7min emom x 1 @70% + 10-15 Air Squats )

Metcon (Time)

For Time: 17 min Cap;


Front Squat 115/80

Sh 2 OH

400m Row

Metcon (No Measure)

Optional Bonus Work:

6 x 200m Run with 100m walk Recovery

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