Wednesday, Dec 20, 2017

CrossFit 417 – CrossFit

Warm Up B (No Measure)

400m Run

30 x Jumping Jacks

10 x Sumo inchworm + pushup

10 x Spine ringers

20 x Good mornings

20 x Arch to hollow on bar

160′ Single arm DB farmers carry L and R

12 Suitcase Deadlifts

15 x Single arm KB high pull R-L

9 x Strict T2B

6 x Burpee to full squat + jump and touch bar

Accumulate time in a Squat while coach goes over the Workout!

Clean and Jerk (7min EMOM x 1 )

can power

Metcon (5 Rounds for time)

every 4min x 5

30 Air Squats

20/15 Calorie Row/ or bike

7 Power Clean & Jerks 135/95

You may also like

Leave a Comment