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Oct 18

Thursday, Oct 19, 2017

CrossFit 417 - CrossFit


Warm Up B (No Measure)


400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160' Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar

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

Metcon (No Measure)


10min to work on skill

Metcon (Time)


7 Rounds
30 DU
10 DB SH 2 OH 35/15
90' Double DB OH Carry 35/15
10 T2B

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