Tuesday, Sept 24, 2019

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

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