Tuesday, Sept 4, 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 (4 x 1 x 95% 2:30 rest )

on rest perform 5 strict pull-ups. some should weight some should band assist

Metcon (Time)

3 Rounds (14min Cap)

300/270m Row

17 Front Squats 75/55

17 Pullups

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