Tuesday, October 30, 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!

Back Squat (10 min EMOM x 2 reps start at 60% increase every m)

Metcon (Time)

For Time: 13min cap

30 Wallballs 20/14

15 Bar MU

25 Wallballs

10 Bar MU

20 Wallballs

5 Bar MU

Scale. Jumping bar mu, C2b, Pullups, kipping ring rows

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