Thursday, April 25, 2019

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


power 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)


5 Deadlifts 75%

5 Strict Pull-ups

10 Box Jump Overs 24/20



Bench or DB bench Press

Double DB Bent Rows

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