Wednesday, Sept 11, 2019

CrossFit 417 – CrossFit

Warm-up E-1 (No Measure)

3 Rounds

1min Row or Jog

40s Passive Ring Hang

20s Sandbag or Dball Hold

8 Squat Jump to Pullup

3 Reverse Sumo Inch + Pushup

Metcon (Time)

For Time: 45min Cap)

9/11 Tribute

2001 meter Run

11 Box Jumps 30/24 in

11 Thrusters 135/95 lb

11 Chest-to-Bar Pull-Ups

11 Power Cleans 165/115 lb

11 Handstand Push-Ups

11 Kettlebell Swings 70/55

11 Toes-to-Bar

11 Deadlifts 165/115 lb

11 Push Jerks 115/80 lb

2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.

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