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 (Time)
For Time:
800m Run
200m Double DB OH Walk 35/15
30 DB Thrusters 35/15
30 Box Jump Overs 24/20
30 Power Cleans 165/115
30 Box Jumps Overs 24/20
30 DB Thrusters 35/15
200m Double DB OH Walk 35/15
800m Run