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!
Snatch (6 x 4 x60% up to 90sec rest )
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
600m Row
20 Pushups
600m Run
20 Pushups
Metcon (No Measure)
Optional bonus work
5 rounds
80′ Double KB OH Carry
8 SA HIGh Pull each arm