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
Back Squat (4 x 3 x 85% 90sec rest )
Metcon (3 Rounds for time)
21 min running clock
*7 min to complete
3 rounds
15 Wallballs 20/14-10/9’
15 T2B
*7min to complete
3 rounds
15 Hang Power Cleans 115/85
15 Pull-ups
*7 min to complete
30 Wallballs
30 T2B
30 Hang P Cleans
30 Pull-ups
*rest remainder of any time left