CrossFit 417 – CrossFit
Warm Up H (No Measure)
20s on 20s slow for 5min on bike/Row for 5min
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
Alternating EMOM (14×1)
14 min alt Emom x 1 rep
Snatch or P Snatch @70%
Clean or P Clean & Jerk @70%
Metcon (2 Rounds for time)
4rounds
5 Deadlifts 75%
5 Strict Pull-ups
10 Box Jump Overs 24/20
then
12-10-8-6-4
Bench or DB bench Press
Double DB Bent Rows