Nov 08

Thursday, Nov 9, 2017

CrossFit 417 - CrossFit

Warm Up D (No Measure)

3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320' Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press

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

Clean (6min EMOM x 1rep 90%)

A: Metcon (Time)

Toes 2 Bar
Hand Release Push Ups

rest 2min before B

B: Metcon (No Measure)

10min EMOM
5 Power Cleans 165/105
5 Burpee Box Jumps 24/20"

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