Tuesday, Oct 16, 2018

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 (4 x 6 x 70% 1min rest )

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

500/460m Row

30 Wallballs 20/14

20 Burpees

10 Box Jumps 24/20

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