CrossFit 407

16 August 2019


CrossFit 407 – CrossFit

View Public Whiteboard

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

EMOM 20

ODD 1 Deadlift + 2 Hang Squat Clean + 1 Split Jerk

EVEN 10 Box Jumps (20/14)
If you scale the Box Jumps go for the Weighted Step up (DB) it’s a great option!!

3:00 to clean up and prep for metcon

B: Metcon (Time)

4 RFT

200 Meter run

30 Dubs/60 SU’S

10 Air Squats

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