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!
Deadlift (4 x 6 x 65% 1min rest )
Metcon (Weight)
12min EMOM
1. 8 Double KB Hang Power Snatch
2. 16 Alternating DB Bench Press (8each side)
3. 8 Box Jumps
Metcon (Time)
1mile Run 75%