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