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 (AMRAP – Rounds and Reps)
8min AMRAP
8 DB Power Clean & Jerks 55/35
8 Burpees over DB
then rest
3min
Metcon (AMRAP – Rounds and Reps)
8min AMRAP
160′ Farmers Carry KBs 70/55
8 T2B
80′ SA KB OH Walk 70/55 (L)
80′ SA KB OH Walk 70/55 (R)
(every 80′ is a rep)