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 (4 x 3 x 85% )
Metcon (Time)
2 Rounds
400m SA DB or KB Oh Carry 55/35
every 100m stop and perform
5 Push Press
10 Pushups
15 Air Squats
once the 2 rounds are complete
perform
8min Alternating EMOM
1. 10 Alternating DB Power Snatches 70/55
2. 8 Ring Rows
Masters Weight
2 rounder: 45/30
EMOM: 55/35