Tuesday, Nov 6, 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!

Clean (9min AMRAP x 3rps @75%+)

Metcon (Time)

for time

30 Power Clean & Jerks 185/125

EMOM 3 Bar MU starting at :00

scale jumping bar MU, burpee pull-ups

Masters 155/105

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