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
Clean and Jerk (1 P. or F. Clean, 1 Front Sq., 1 Jerk)
Every 90s x 6 sets
Start at 45% of 1rm C+J increase at will
Metcon (Time)
For Time
600/550m Row
35 Push Press 75/55
500m Run
6 Rope Climbs or 25 Burpee Pullups
50/40 Cal Bike
50 T2B