CrossFit 407

13 August 2019


CrossFit 407 – CrossFit

View Public Whiteboard

Strength

Metcon (Weight)

Every 90 seconds for 5 rds:

– 2 Clean Deadlift + 2 Squat Cleans
Increasing

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Burping Chief”

3 rounds of 3 minutes AMRAP

3 Hang Power Cleans (135/95)

6 Burpees over Bar

9 Air Squats
rest 3 minutes each round

Keep Track of total reps and rounds

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