Crossfit 407

09 December 2019


CrossFit 407 – CrossFit

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Warm-up

400 Meter run

Strength

3 RDS

7 Barbell Glute Bridge

14 DB Single leg Deadlifts ( 7 each )

21 DB Box Step up (24/20)

then…

Back Squat (4 X 4)

3 sec eccentric Tempo and 2 sec Pause at bottom

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Power Clean (135/95)

5 B.O.B

200 Meter run

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