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!
Deadlift (4 x 3 x 85%)
Metcon (Time)
3 rounds
400m Run
21 KB Swings 55/35
100 DU
Metcon (AMRAP – Reps)
Bonus Work:
Every 9min x 2
Run 1mile with remainder of 9min AMRAP Pushups