CrossFit 417 – CrossFit
Warm Up H (No Measure)
20s on 20s slow for 3min on bike/Row
100DU
10 x Arch to hollow rolls on ground
10 x Pushup + alt knee to elbow
20 x cossack squats
10 x kb RDLS
10 x Bent over row
15 x kb squats
6 x each complex
High pulls
muscle clean
pushpress
power clean
clean
Metcon (Time)
2 Rounds
25 Thrusters 95/65
600m Run
50 DU
25 Thrusters
600/550 M row
50 DU