CrossFit 417 – CrossFit
Warm Up A-1 (No Measure)
Warm Up A-1
1min of Pogos or Single unders
20 lateral jumps
10 arm circles fwd/bwd
10 Scap Pushups and Pullups
40s passive hang
10 *Dowel stick Over Unders (each direction)
10 Double DB Push Press + 30s OH HOld
10 Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
16min AMRAP
40 Alt DB Power Snatches 55/35
40 Pullups
30 DB Burpee Deadlifts
30 C2B Pullups
20 Devils Press
20 Bar MU
Db Burpee Deadlifts – do a burpee with hands on dbs the deadlift the dbs
Scale C2B to Pullups and bar mu to jumping bar mu or jumping c2b
Metcon (Distance)
Bonus work
6 X 200m run :30 rest