CrossFit 417 – CrossFit
Warm Up E (No Measure)
400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
20 Mountain Climbers
Metcon (Time)
800m Sandbag Carry
800m sled push, pull, or bob sled (with 4-6 people)
800m run
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
100m Farmers Carry
50m Single Arm DB OH Carry L-R
8 Seated Weighted Rope Pull(hang rope over pullup rig with KB attached then pull hand over hand)