Tuesday, June 12, 2018

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!

CleanJerks (1 rep every 30s x 8min )

one movement like a clean thruster but you do a jerk right out of the squat

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

8 Power Clean & Jerk 135/95

12 Burpee Box Jumps 24/20

200m Run

8 Hand Cleans

12 Box Jumps 24/20

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