CrossFit 417 – CrossFit
Warm Up C (No Measure)
3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80′ OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press
Accumulate time in a Squat while coach goes over the Workout!
Metcon (Time)
For Time: 13min Cap
400m Run
21 Alt DB Power Snatches 70/55
400m Run
15 Alt DB Power Snatches 70/55
400m Run
9 Alt DB Power Snatches 70/55
rest 5min
Metcon (Time)
For Time: 13min Cap
1200m Run
45 Alt DB Power Snatches 55/35