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
Clean and Jerk (7min EMOM 2 Power or Full Clean & Jerk)
Metcon (Time)
For Time: 1 bar
20 Hang Clean any style 185/125
15 Power Clean & Jerks 205/135
10 Cleans 225/155 (squat)
masters:
145/100
165/115
185/125