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