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!
Shoulder Press (4 x 2 x 90% )
Metcon (AMRAP – Rounds and Reps)
17min AMRAP
20 x 15mRun (300m)
15 Single Arm (L) KB Hang Power Snatch 55/35
25 HRPU
15 Single (R)Arm KB Hang Power Snatch 55/35