Crossfit 407

07 November 2019


CrossFit 407 – CrossFit

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Strength

Front Squat (Tempo (3210) 4 X 4)

Conditioning

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

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