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