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)
With a Partner (27min Cap)
20 Sync Bar MU (scale Pullups)
40 Sync Wallballs 20/14
60 Sync Burpees over Bar
40 Dball or Sandbag Cleans 150/100