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