CrossFit 417 – CrossFit
Warm Up C (No Measure)
3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80′ OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press
Accumulate time in a Squat while coach goes over the Workout!
Shoulder Press (15min to find 1RM)
Metcon (Time)
5 Rounds
5 DB Bench Press 70//55
5 Bar MU
rest 4 min
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
200m Run
5 Burpee Pullovers