Tuesday, June 11, 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!

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

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