CrossFit 407

09 January 2019

CrossFit 407 – CrossFit

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Strength

Shoulder Press (5 X 65%, 5 X 75%, 5+ X 85% ..)

85% is for max reps (score this one)

Conditioning

Metcon (No Measure)

EMOM 4

8 Thrusters

*rest 1 minute

EMOM 4

10 Front Rack Lunges

*rest 1 minute

EMOM 4

12 Wall Balls

*Finish with max effort Push ups( as many as you can do consecutively)
Use the same weight for both Thrusters and Lunges.

No score for this one- just get all the way through and pat yourself on the back and high five a few people!!! #everydaystronger

ROM WOD

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