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;
21-15-9
Front Squat 115/80
Sh 2 OH
400m Row
Metcon (No Measure)
Optional Bonus Work:
6 x 200m Run with 100m walk Recovery