Friday, Oct 4, 2019

CrossFit 417 – CrossFit

Warm Up H (No Measure)

20s on 20s slow for 3min on bike/Row


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


Hang Clean (8min x1 Hang Clean + 1 Power Clean on the :30 @60%)

Metcon (Time)

with a partner

share reps however

60 Hang Power Cleans 115/80

15 Sync Bar Face Burpees

50 Hang Power Cleans 135/95

15 Sync Bar Face Burpees

40 Hang Power Cleans 155/105

15 Sync Bar Face Burpees

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