Sep 10

Monday, Sept 11, 2017

CrossFit 417 - CrossFit

Warm Up A 10min to complete (No Measure)

160' side slide L and R
20 x Pogos
20x mini band side steps (each direction)
160' Single arm oh walk
45' Power skips down 45' back
45' Back ward crab walk
60s KB front rack hold every 10s stand up
15 KB Swings
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight

Accumulate time in a Squat while coach goes over the Workout!

Shoulder Press (4 x 5 x 75% 1:15 rest )

Metcon (AMRAP - Rounds and Reps)

14 Min AMRAP
3 Power Clean and Jerk 165/115
10 Box Jumps 24/20
3 Clean and Jerk 165/115
10 Toes 2 Bar
Catch second set of cleans in the sq. So the alternate back and forth btwn power and sq.

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