CrossFit 417 – CrossFit
Warm Up B-1 (No Measure)
400m Run
200m *Slam Ball Throw
10 Cossack squats
5 Inch Worm + 2 Pushups
10 Spine Ringers
10 Situp and Reach + Nerve Floss
Deadlift (4x3x85% 90sec rest)
Shoulder Press (4x3x85% rest 90sec)
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
15 HRPU
15 KB SDHP 70/55
30 Cal Row