Friday, June 8, 2018

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


power 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

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