CrossFit 417 – CrossFit
Warm Up H (No Measure)
20s on 20s slow for 5min on bike/Row for 5min
10 x Arch to hollow rolls on ground
10 x Pushup + alt knee to elbow
20 x cossack squats
10 x kb RDLS
10 x Bent over row
15 x kb squats
6 x each complex
High pulls
muscle clean
pushpress
power clean
clean
Clean and Jerk (10min emom @85% of 1rm (can full or Power))
Metcon (Time)
for time: ( 16min Cap)
21-15-9
Full Clean 135/95
Ring Dips
Metcon (2 Rounds for time)
Bonus work:
2 x 800m Run or Row 5min rest btwn