Tuesday, Nov 5, 2019

CrossFit 417 – CrossFit

Warm Up B-1 (No Measure)

400m Run

200m *Slam Ball Throw

10 Cossack squats

5 Inch Worm + 2 Pushups

10 Spine Ringers

10 Situp and Reach + Nerve Floss

Back Squat (4 x 5 x 75% 1:15 +12 Pails and Rails )

Metcon (3 Rounds for time)

3 x

2 Rounds

30 DU

12 T2B

12/10 Cal Bike or 15/12 Cal Row

:30s rest

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