Wednesday, June 26, 2019

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!

Clean Thruster (5 min )

Every 20s for 5 min complete 1 Cluster @50-65% of clean max

Metcon (Time)

3 rounds

500/450m Row

20 Thrusters 95/65

20 T2B

Metcon (Time)

Bonus Work

30cals of each




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