CrossFit 417 – CrossFit
Warm Up C (No Measure)
3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80′ OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press
Accumulate time in a Squat while coach goes over the Workout!
Clean and Jerk (6 x 2 PC+ 1 Jerk @70-78% OT2min)
Perform 2 power cleans and 1 Jerk on the second P. clean add weight up to 78%
Metcon (Time)
For Time: 20min Time Cap
400m Run
12 Power Cleans 135/95
400m Run
10 PC 155/105
400m Run
8 PC 175/115
400m Run
6 PC 195/125
Masters weights
115/75
135/95
155/105
170/115