Announcements
There will be no Sports Performance until Tuesday the 22nd. Please direct any questions to jared@crossfit417.com
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 and Jerk (3 x 3 x 60%, 3 x 2 x 70%, 3 x 1 x 80% )
Metcon (Weight)
12min alternating EMOM
Even: 6 Power Cleans 185/125
Odd: 6 Bar MU (scale: Jumping Bar MU, or strict C2B-band if needed)
Metcon (Weight)
Optional Bonus Work:
Accumulate
30 Cossack squats use weight if possible
30 Strict Pullups