Tuesday, August 21, 2018

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!

Power Clean (1 rep every 20s for 7min @ 50-65% )

Metcon (Time)

For Time:

30 Hang Power Clean 135/95

30 Bar Face Burpees

30/22 Cal Row

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