CrossFit 417 – CrossFit
Warm Up B (No Measure)
400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160′ Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar
Accumulate time in a Squat while coach goes over the Workout!
Back Squat (4 x 4 x 80% 90s rest + 4 Strict Pullups )
Metcon (Time)
For Time: 16 min Cap
20 Cal Bike or Row
50 C2B Pullups
200 DU
50 Pullups
200 DU
20 Cal Bike or Row