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!
Metcon (No Measure)
30min not for time (this is to work out Murph Soreness)
300m row
10 Hang Power Snatch 75/55
10 Deadlifts
50 DU or Single Unders
20/15 Cal Bike
30s Passive Ring Hang
30s Plank
30 ABmat Situps