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 (Weight)
20min EMOM
1. Snatch or P Snatch x 5
2. Cal Row x 14/11
3. Clean or P Clean x 7
4. Cal Ass Run or Bike 10/8
rest 3min
Then
3 Rounds
40s passive Hang
40s bb overhead hold
80’ SA Farmers Carry L -R
12 SA KB High Pulls