CrossFit 417 – CrossFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Snatch (1 Snatch or P snatch every 30s for 8min)
Metcon (Weight)
2 Rounds
50 Single Unders
12 Clean grip muscle snatch
12 Wallballs
250m Row
12 Double DB Strict Press
6-12 Strict Pullups