Nov 06

Tuesday, Nov 7, 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!

Pull/Press (4 x )

4 Rounds
6 Deadlifts 70%1rm
20 Single Arm DB Press (alternate every round)

Metcon (AMRAP - Reps)

10min AMRAP
Burpee Hand Release DB Alternating Power Snatch 70/55
the db power snatch replaces the jump and clap of the burpee

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