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!
8min: Back Squat (4 x 6 x 70% 1min Rest )
8min: Shoulder Press (4 x 6 x 70% 1min rest )
Metcon (Time)
6 Rounds (21 min cap)
21 Wallballs 20/14
15/12 Cal Row
9 Burpees 2 Bar