CrossFit 417 – CrossFit
Warm Up E (No Measure)
400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
20 Mountain Climbers
Shoulder Press (4 x 6 x 70% 1min rest )
Metcon (Time)
For Time:24min cap
1500/1200m Row
100 Double Unders
50/40 Cal Bike
1500/1200m Row
100 Double Unders