Monday, Dec 10, 2018


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CrossFit 417 – CrossFit

Warm Up A 10min to complete (No Measure)

160′ side slide L and R

20 x Pogos

20x mini band side steps (each direction)

160′ Single arm oh walk

45′ Power skips down 45′ back

45′ Back ward crab walk

60s KB front rack hold every 10s stand up

15 KB Swings

8 Strict t2b or knee raises

10 x Clapping Pushups or reg

60s passive ring hang with weight

Accumulate time in a Squat while coach goes over the Workout!

Metcon (Weight)

Every 15sec for 8min Alternate Btwn 1 Power Snatch and 1 Power Clean & Jerk 135/95

ex. 00:00 – Power Snatch

00:15 Power Clean & Jerk

00:30 Power Snatch


after 8 min Rest 4 min then

Metcon (Time)

For Time:


Hang Power Snatch 75/55

Box Jumps 24/20


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