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Sep 12

Wednesday, Sept 13, 2017

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!

RDLs/Band Peels (4x12)


super set 12 reps each

Metcon (Time)


6 Rounds
6 Deadlifts 135/95
4 Power Snatch 135/95
2 Hang Power Snatch 135/95
200m Row

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