CrossFit 417 – Competition
Metcon (Calories)
10min Ski
10min Row
10min Bike
Split Jerk (7×1)
Power Clean (3-3-3@75%, 2-2@78%)
Muscles are cool (3)
6-8 reps; rest 90sec X4 sets
Light/Moderate weight
Single arm KB Snatch
8 Reps; rest 45sec bw arms
+
BB Supinated Bentover rows
then
3 RNFT
10 Scap only pull ups
10 Scap only Push ups
10 DB high pulls
** Light easy – recovery work