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