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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!
Back Squat (4 x 1 x 90-100%)
on rest perform 8 pendley rows
Metcon (Time)
For Time: (22min Cap)
25 OH Squats 115/80
200m Run
50 Thrusters 75/55
200m Run
75 Wallballs 20/14
200m Run
100Air Squats
200m Run
Masters Weight
OH sq 95/65
Thrusters 65/45