CrossFit 417 – CrossFit
Warm Up H (No Measure)
20s on 20s slow for 3min on bike/Row
100DU
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
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