Wednesday, Oct 24, 2018

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

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