CrossFit 417 – CrossFit
Warm Up C (No Measure)
3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80′ OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press
Accumulate time in a Squat while coach goes over the Workout!
Back Squat (4 x 2 x 90% )
Metcon (Time)
1mile Row
50 Wallballs 20/14
40 Box Jumps step down 24/20
30 Burpees 2 bar High/Low
20 Alt DB Power Snatch 70/55