Wednesday, August

CrossFit 417 – CrossFit

Warm-up G (No Measure)

Warm Up G

2min Bike or Row

50 Single Unders

80′ Bear Crawl straight arms

10 Hollow Rocks

10 Supermans

10 x Scap Pushups

5 x 2 Pushup + 4 Alt Toe Taps

10 Hanging knee raises

10 x Band Peels

12 x Double DB or KB Deadlift

5 x each SA KB Hang Power Snatch

10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Metcon (Time)

For Total Time: (36min cap)

Buy In: 200m Double DB or KB farmers Carry 70/55

then

3Rounds

30 Pull-ups

20 Alt DB Power Snatch 70/55

10 DB or KB Box Step Overs 24/20

Then

400m Sandbag Hug Carry

Then

1Round

30 Pull-ups

20 Alt DB Power Snatches

10 DB or KB Box Step Overs

Then

200m Farmers Carry 70/55

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