CrossFit 417 – CrossFit
Warm Up B (No Measure)
400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160′ Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar
Accumulate time in a Squat while coach goes over the Workout!
Super set (5×5)
5 rounds
5 DB shoulder press (each arm)
5 Deadlifts 75%
90sec rest
Metcon (Time)
3 x 1000m row
On 4min rest perform the following then rest remainder
30 perfect air squats
30sec ring hang
20sec push-up plank or hs hold
20 leg lifts
Record time of row only