Nov 05

Monday, Nov 6, 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!

Metcon (Time)

For Time: 25min Cap
30 DB SH 2 OH 55/35
5 Full Snatch 135/95
30 C2b Pullups
5 full snatch 135/95
60 Wall balls 20/14 to 10'/9'
5 Full Snatch 135/95
30 Box Jump Overs 30"/24"
5 Full Snatch 135/95
30 overhead squats 135/95

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