Wednesday, July 11, 2018

CrossFit 417 – CrossFit

Warm Up D (No Measure)

3 x 20y Fwd/bwd run

3 x Down back side shuffle

1 Min KB squat hold

5 x each Full Squat thoracic reach

10 x Situp + reach past toes nerve floss

1min Double oh DB hold

320′ Double KB front rack walk

12 x KB Goblet Squat

12 x DB or KB Suitcase Deadlift

12 x Double KB strict press

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

1 Hang P. Clean + 1 Clean (7 x 1-1 @ 60-70% 45sec rest )

Metcon (Time)

For time: 25min Cap

800m Run

25 Power Clean and Jerks 135/95

rest 5min

then

800m Run

25 Sandbag Cleans over Shoulder

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