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!
Complex (4 x @100% of strict press )
2 Push Press + 3 Push Jerks
Metcon (2 Rounds for reps)
7min AMRAP
6 Push Jerks 135/95
6 Burpee Bar Pullovers
rest 4min then repeat