CrossFit 407

12 March 2019


CrossFit 407 – CrossFit

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Warm-up

3NFT

30 Double unders/60 Single unders

10 Banded Good Mornings

10 Spiderman Lunge w/ Twist

Barbell warmup with thacker (No Measure)

2 Rounds of Thacker

5 strict press

10 push press

10 push jerks

10 front squats

10 hang power cleans

hold bar on knees while squatting 30 secs

Rest one minute with bar on the ground and repeat. 10 burpee penalty if bar is dropped other than the one minute designated rest period.

Metcon

Metcon (Time)

for time :

150 Wall Balls ( 20/14 )

-5 Deadlifts ( 135/95 ) every time you break the Wall Balls

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