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
Metcon (Time)
40min Running Clock. 5 x 8min workouts rest remainder of 8min if completed work
Metcon (Time)
8min
30/20 Cal Bike
30 Toes 2 Bar
30 Power Snatches 115/80
Metcon (Time)
8min
300m Run
30 Strict HSPU or Double DB SH2OH 55/35
30 Box J Overs 24/20
Metcon (Time)
8min
30 SA Hang DB PC&J 55/35
30 Oh Squats 115/95
30 Bar Face Burpees
Metcon (Time)
8min
30/20 Cal Row
40 Abmat Situps
30 Alt DB Power Snatches 55/35
Metcon (Time)
8min
300m Run
30 Power Clean & Jerks 115
200 DU