CrossFit 417 – CrossFit
Warm Up H (No Measure)
20s on 20s slow for 5min on bike/Row for 5min
10 x Arch to hollow rolls on ground
10 x Pushup + alt knee to elbow
20 x cossack squats
10 x kb RDLS
10 x Bent over row
15 x kb squats
6 x each complex
High pulls
muscle clean
pushpress
power clean
clean
Metcon (Time)
For Time
(Can Power or Squat)
20 Snatches 95/65
20 C&J 115/75
15 Snatches 115/75
15 C&J 135/95
10 Snatches 135/95
10 C&J 155/105
5 Snatches 155/105
5 C&J 185/115
50 Bar Facing Burpees