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!
W1: Metcon (AMRAP – Rounds and Reps)
11min AMRAP
12 Double DB Power Clean & Jerks 55/35
24 T2B
48 DU
then
rest 3 min before moving on to W2
W2: Metcon (AMRAP – Rounds and Reps)
11min AMRAP
12 Double DB Hang Power Snatches 35/15
24 ABmat Situps
12 Box Jumps Step Down 24/20″