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)
with a partner complete
9/11 Tribute Workout
2001 meter Run
11 Box Jumps 30/24
11 Thrusters 125/85
11 Chest-to-Bar Pull-Ups
11 Power Cleans 165/115
11 Handstand Push-Ups (double DB Oh Carry)
11 Kettlebell Swings 70/55
11 Toes-to-Bar
11 Deadlifts 165/115
11 Push Jerks 125/85
2001 meter Row