Tuesday, Jan 8, 2019

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!

Metcon (Weight)

8min EMOM

6 Box Jumps 24/20

6 Deadlifts 75-80%

Metcon (3 Rounds for time)

Every 5min x 3

9 Bar MU

18 Power Snatches 75/55

30/21 Cal Row or Bike

rest remainder
Scale: Bar MU to Jumping Bar MU or Jumping C2B Pullups

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