Wednesday, Dec 19, 2018

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


power clean


MF Clean Complex (10min EMOM @60-75% )

1 rep of each

Power Clean

Push Jerk

Front Squat


Split Jerk

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 WAllballs 20/14

20 Ring Dips or HRPU

20 Box Jumps 24/20

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