CROSSFIT 407

07 January 2019


CrossFit 407 – CrossFit

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Accessory Work

3NFT

10 Romanian Split Squat (45/35)(both)

5 Strict Pull ups/ 5 Negative Pull ups

10 Dead Bugs

20′ Handstand Walk / 2X Handstand Walk around Box

Strength

Pendlay Row (5X @ 40%, 5X @ 50%, 5X @ 60%)

Conditioning

Metcon (AMRAP – Reps)

10min Time Cap

400M Run

30 Hang Power Snatch ( 75/55 )

30 Push Jerks

20 HSPU/HRPU

Then Row Max Cal

6457 Hazeltine National Dr. #165, Orlando, FL 32822 -- (407) 730-3574