Wednesday, April 10, 2019

CrossFit 417 – CrossFit

Warm Up H (No Measure)

20s on 20s slow for 5min on bike/Row for 5min

10 x Arch to hollow rolls on ground

10 x Pushup + alt knee to elbow

20 x cossack squats

10 x kb RDLS

10 x Bent over row

15 x kb squats

6 x each complex

High pulls

muscle clean


power clean


Clean and Jerk (10min emom @85% of 1rm (can full or Power))

Metcon (Time)

for time: ( 16min Cap)


Full Clean 135/95

Ring Dips

Metcon (2 Rounds for time)

Bonus work:

2 x 800m Run or Row 5min rest btwn

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