Wednesday, Sept 5, 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!

Metcon (Weight)

Every 20s for 10min

1 Power or Full Snatch

1min rest

Every 20s for 10min

1 Power or Full Clean & Jerk

Metcon (Time)

*For Time (4:30min cap)

400m Run

40 Hang SA KB Power Snatch 55/35 (can switch as desired)


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