CrossFit 417 – CrossFit
Warm Up A-1 (No Measure)
Warm Up A-1
1min of Pogos or Single unders
20 lateral jumps
10 arm circles fwd/bwd
10 Scap Pushups and Pullups
40s passive hang
10 *Dowel stick Over Unders (each direction)
10 Double DB Push Press + 30s OH HOld
10 Hollow Rocks
Metcon (Time)
For Time: (20min cap)
800m Run or Row
40 Alt DB Power Snatches 55/35
600m Run or Row
40 KB Swings 55/35
400m Run or Row
40 Russian Swings 70/55