Announcements
There will be no Sports Performance until Tuesday the 22nd. Please direct any questions to jared@crossfit417.com
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
Power Snatch (1 every 20s x 7min )
Metcon (AMRAP – Rounds and Reps)
11min AMRAP
12 OH Squats 95/65
40 DU
12 T2B
20 ABMAT Situps
Metcon (4 Rounds for time)
Optional Bonus Work:
400m Run every 3min x 4