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!
Metcon (Weight)
Every 15 Sec x 4min alternate btwn
1 Clean or P Clean & Jerk
1 Snatch or Power Snatch
1min rest
Every 30s For 6min alternate btwn
1 Clean or P Clean & Jerk
1 Snatch or Power Snatch
Metcon (Time)
For Time 20min cap
21-15-9
Double DB Power Cleans 55/35
Cal Row
no rest
9-15-21
DB Alternating Power Snatch 55/35
Cal Row