CrossFit 417 – CrossFit
Warm Up B (No Measure)
400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160′ Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar
Accumulate time in a Squat while coach goes over the Workout!
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
12 Burpees
24 Alternating Box Step ups (20″) holding Wallball 20/14
*12 Seated Wallball shots 20/14
24 Cal Row
*for the seated wallball shots standing against the wall put a mark at eye level then sit down and throw ball to mark.