CrossFit 407

03 December 2019

CrossFit 407 – CrossFit

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Warm-up

4RDS

100 Meter row

5 HRPU

Strength

Superset A + B

A: Strict pull-ups (4rds Max Rep each rd)

Combine Score

B: Romanian Deadlifts (5 X 5 X 5 X 5)


40%-50%-55%-60%

Metcon

Metcon (Time)

for time:

800 Meter run

30 RKBS (53/35)

30 Wall Balls (20/14)

30 Toes to Bar

30 Wall Balls

30 Goblet Squat (53/35)

800 Meter run

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