CrossFit 407

26 November 2019

CrossFit 407 – CrossFit

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Warm-Up

400 m run

20 up n overs pvc

10 around the worlds

10 split jerks

Weightlifting

Split Jerk (1rm)

10 mins to find

Split Jerk (3×5 @65)

Another 10 mins to finish percentage work

Metcon

Metcon (Time)

Buy in 800 meter row

Into…

4 rds

5 Power Snatches

4 Hang Snatches

3 OHS

(95/65)RX

(115/75) RX+

Into…

Buy out of 10 min row ( meters)
Unbroken, if not, its a 5 burpee penalty!!!

NO Excuses

Rowvember (Distance)

26.2 Miles

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