CrossFit 417 – CrossFit
Warm Up C-1 (No Measure)
Row 20 sec hard 20 sec easy x 3min
10 Burpee + Lateral Step Over Rower
12 Arch to Hollow from Rings
30s HS Hold or Push Up Plank
10 Inline Lunge + Thoracic Reach + Ham Stretch
10 Broad Jumps
5 KB Squats + 15 sec hold x 3
8 each way Squatted KB Figure 8s
20 x Alternating Leg lowering pressing fingers into the ground
6 Jumping Pullup + 3 sec lowering
Shoulder Press (4 x 1 x 95% )
Perform both strengths every 3min x 4
Deadlift (4 x 1 x 95% )
Metcon (Weight)
Every Min On Min x 14min Perform
1-3 Bar MU
1 *Power or Full C&J
1 *Power or Full Snatch
*@50-55% of 1rm C&J
Metcon (Calories)
Bonus:
Row 8min for Max Calories