CrossFit 417 – CrossFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Hang Clean (Every 30s x 6min x 1 rep )
Metcon (Time)
20 Power Cleans 135/95
20 Double DB Power Cleans 55/35
800m Run
10 Cleans 135/95
10 Double DB Cleans 55/35