Tuesday, Jan 23, 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!

Clean and Jerk (6 x 2 x 70+%)

can power

Metcon (Time)

4 Rounds: 22min cap

30/24 Cal Bike or Row

15 Toes to Bar

7 Power Clean and Jerks 155/105

4 Ring MU
scale ring mu to bar mu to reverse burpee + jumping chest 2 bar pullup

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