Tuesday, Sept 10, 2019

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!

Shoulder Press (15min to find Find 1rm )

Metcon (Time)

For Time:

1000m Run

50 SH2 OH 75/55

10 Ring MU

scale bar mu, jumping bar mu

JERK (use a weight that is moderate work pos)

3 x 4, 2 x 3

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