WCWednesday, Oct 2, 2019

CrossFit 417 – CrossFit

Warm Up D (No Measure)

3 x 20y Fwd/bwd run

3 x Down back side shuffle

1 Min KB squat hold

5 x each Full Squat thoracic reach

10 x Situp + reach past toes nerve floss

1min Double oh DB hold

320′ Double KB front rack walk

12 x KB Goblet Squat

12 x DB or KB Suitcase Deadlift

12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Deadlift (4 x 4 x 80% 90sec rest)

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Handstand P Ups must be strict! (No Kipping)

Scale: HSPU to Hand Release Pushups

Metcon (3 Rounds for time)

Bonus Work

3 x

50 Cal Row

1min rest

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