Wednesday, Oct 23, 2019

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

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