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 (Time)
For Time:
Back Squat (165/115)
10-9-8-7-6-5-4-3-2-1
C2B Pullups
20-18-16-14-12-10-8-6-4-2
Ex.
10 Back Squat
20 C2B
9 Back Squat
18 C2B
8 Back Squat
16 C2B
.
.
.
1 Back Squat
2 C2B
Metcon (Time)
Bonus Work: Flush
2mile run at conversation pace