CrossFit 407

10 January 2019

CrossFit 407 – CrossFit

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Olympic Weightlifting

Clean (15 mins to find a 1RM)

Conditioning

Choose A or B

A: Metcon (Time)

With a running clock start a new round every 3mins until finished…

10RFT

250/200 Meter Row

10 Burpees

*MAX EFFORT each rd…rest the remaining time
If you aren’t able to finish 1 rd within the 3mins then do 200/150 Meter row + 6 Burpees

B: Metcon (Time)

With a running clock start a new round every 3mins until finished..

10RFT

20/15 Cal Bike

10 Burpees

* MAX EFFORT each rd…rest the remaining time
If you aren’t able to finish 1 rd within the 3mins then do 15/10 + 6 Burpees

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