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!
Hang Power Clean (5 x 3 x 1min rest build each set )
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
6 Hang Clean Thrusters 115/80
8 Box Jumps step down 24/20
10 C2B Pullups
12 Cal Row