CrossFit 417 – CrossFit
Warm Up E (No Measure)
400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
20 Mountain Climbers
Metcon (Time)
With a Partner share reps however
4 Rounds
10 Bar Mu (scale jumping bar or burpee pull-ups)
10 Hang Snatch 95/65
20 Box jumps 24/20
20 Hang Clean 95/65
30 Cal Bike or Row or Assault Runner