Sat, Oct 12, 2019

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

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