CrossFit 417 – CrossFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Snatch (Every 15s for 7min )
Metcon (Time)
Buy in: 30 Toes 2 Bar
3 Round
400m Row, Run, or .6 Bike
20 OH Squats 95/65
Buy Out: 30 Toes 2 Bar