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
Metcon (Time)
For Time:
Buy In: 100 DU
3 Rounds
10 Ring MU Scale Jumping bar mu-burpee pullup
15 Box Jumps
30/20 Cal Row
then
Buy Out: 100 DU
Metcon (Weight)
BONUS WORK:
4 Rounds NFT
160′ Over Under Carry switch at 80′
160′ KB Farmers Carry
80′ HS Walk (unbroken if possible) or bear crawl or 12 scap HSPU
40 Butterfly ABmat Situps