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 or byself 1/2 reps
30 Clean Thrusters 135/95
12 Ring MU
40 Thrusters 95/65
12 Ring MU
50 Double DB Thrusters 35/15
12 Ring MU
Scale: Ring MU to Bar MU to Jumping Bar MU to Reverse Burpees
Metcon (Weight)
Bonus: 4 rounds
Seated 10 DB Curl + Press
10 dowel pass throughs
1min saddle stretch
10 bench Press