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
pushpress
power clean
clean
Back Squat (4 x 5 x 75% 1:15 rest )
Metcon (3 Rounds for reps)
0-10min
1mile run
Max C& J 135/95
10-13min rest
13-20min
800m run
Max Power Snatches 115/80
20-23min rest
23-27min
400m Run
Max Thrusters 95/65
Metcon (Calories)
Bonus Work:
30s on 30s off bike sprints x 10min