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
MF Clean Complex (10min EMOM @60-75% )
1 rep of each
Power Clean
Push Jerk
Front Squat
Clean
Split Jerk
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
20 WAllballs 20/14
20 Ring Dips or HRPU
20 Box Jumps 24/20