Wednesday, June 19, 2019

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


power clean


Back Squat (4 x 5 x 75% 1:15 rest )

Metcon (3 Rounds for reps)


1mile run

Max C& J 135/95

10-13min rest


800m run

Max Power Snatches 115/80

20-23min rest


400m Run

Max Thrusters 95/65

Metcon (Calories)

Bonus Work:

30s on 30s off bike sprints x 10min

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