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!
Super Set (4 x 6)
4 x (15 min to complete including warm up)
6 Shoulder Press
6 Deadlifts
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
15 SH 2 OH 95/65
15 Burpees Over Bar
15 KB Swings 70/55