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
Snatch Complex (5 x 65-75%)
2 Snatch Pulls
1 Hang Snatch
1 Power Snatch
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
6 Double KB Hang P. Snatches 55/35
7 Burpee Pullups
8 Ring MU
rest 4min then repeat
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
6 Double KB Hang P. Snatches 55/35
7 Burpee Pullups
8 Ring MU