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!
Deadlift (4 x 2 x 90% 2min rest )
Metcon (Time)
3 Rounds
20 Kb Swings 55/35
10 Burpee Box Jumps 24/20
40′ SA OH Walking Lunges 55/35
10 Strict HSPU or Ring Dips
40′ SA OH Walking Lunges 55/35
Metcon (No Measure)
Bonus Work:
Accumulate
45 Abmat or GHD Situps
3min Passive hangs