CrossFit 407

09 September 2019


CrossFit 407 – CrossFit

View Public Whiteboard

A: Metcon (AMRAP – Rounds and Reps)

Partner Wod

0-12 minutes

150 Wall Ball (20/14)

into Max rounds of DT (95/65)

DT= 12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Score= How many rounds of DT

You go! I go!…

Three minute rest

B: Metcon (AMRAP – Reps)

Partner Wod

AMRAP 12

100 Burpee over Bar

into Max Toes to bar ( Score this)
You go!, I go!..

Three minute rest

C: Metcon (AMRAP – Reps)

Partner Wod

AMRAP 5

Max Thrusters ( 95/65)
You go! I go!..

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