CrossFit 417 – CrossFit
Warm Up B-1 (No Measure)
400m Run
200m *Slam Ball Throw
10 Cossack squats
5 Inch Worm + 2 Pushups
10 Spine Ringers
10 Situp and Reach + Nerve Floss
Warm-up bb complex (No Measure)
BB Complex
2 Rounds Snatch Grip
3 Reps each
High Pull
Muscle Snatch
Snatch Balance
Snatch
Metcon (Time)
Snatch ladder (17min cap)
15 @95/65
12 @115/75
9 @125/85
6 @135/95
3 @155/105
2 @170/115
1 @185/125
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
30 Alt DB Power Snatches 55/35
15 Burpees Over Bell