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
Hang Power Clean (6 x 3 HPC + 1 Jerk @60% 2min rest)
Metcon (Time)
21-18-15-12-9-6-3
Hang Power Clean 135/95
Sh 2 OH 135/95
Abmat Situps
Metcon (Weight)
Optional Bonus Work
3 Rounds
10 db curl + press
15 barbell or sandbag hip thrusters