CrossFit 417 – Competition
Metcon (No Measure)
OHS
5X3 make all these heavy
Super set 4x
Bottom up KB OH Carry
single arm; 150ft; switch half way; rest 20 sec
hanging Strict Leg lowers
; Max reps; rest 1:45mi
Metcon (Time)
Team Work out
For time: Entire team 21-15-9 Thrusters with worm 800m Run or row
bw sets rest 4min
90sec max reps of: M/W teams in cascading style 21-15-9 of: Synchro C2B HSPU