CrossFit 407

11 September 2019


CrossFit 407 – CrossFit

View Public Whiteboard

Warm-up

200 Meter run

then…

Conditioning

Metcon (Time)

7RFT

300 Meter row

20 DB Snatches (50/35)

Metcon

Metcon (No Measure)

5 RDS

10 Burpees

15 Knee Tucks

50 Mountain Climbers

10 Barbell Windshield wipers

10 Hi-Lo Plank

:20 sec L-Sit Hold

Skills & Drills

Spend 15 mins on your biggest weakness and work on it.

Focus on devolping proficiency.

ROM WOD

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