Tuesday, Oct 23, 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!

Metcon (Weight)

1 Clean and Jerk every 20s for 4 min

1min weight change (increase)

1 Clean and Jerk every 30s for 4min

1 min weight change (increase)

1 Clean and Jerk Every min for 4min

Can be Clean or Power Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

8 Double DB or KB Power Cleans 55/35

200m Run

8 Burpee SA Alt DB Power Snatches 55/35

200m Run

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