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!
Back Squat (3 Back Squats every min for 8min @60-80%)
Metcon (Time)
For Time 15min Cap
21 Front Squats 135/95
160′ Front Hug Sandbag Carry
100 DU
15 Front Squats 165/115
160′ Front Hug Sandbag Carry
100 DU
9 Front Squats 185/125
160′ Front Hug Sandbag Carry
100 DU