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