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