Crossit 407

07 September 2019


CrossFit 407 – CrossFit

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Warm-up

400 Meter run

then..

4NFT

15 sec Jumping Jacks

15 sec Air Squats

15 sec Push ups

15 sec Jump Squats

then….

4NFT

15 sec Plank

15 sec Superman Hold

15 sec Hollow hold

15 sec Knee Tucks

HERO WOD

Metcon (AMRAP – Rounds and Reps)

“Partner Nancy”

AMRAP 30

200 Meter run

8 Overhead Squats (95/65)
Each Partner completes a full round, then switch

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