CrossFit 417 – CrossFit
Shoulder Press (4×4 @ 80% – 1:30min rest)
Metcon (Time)
20-18-16-etc down to 2
KB swings 55/35
2-4-6-8- etc up to 20
Box Jumps 24/20
*EMOM 3 burpees
Example:
20 KB swings
2 box jumps
18 kb
4 box jumps
(Dont forget emom of burpees)