CrossFit 407

10 December 2019


CrossFit 407 – CrossFit

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Warm-up

3rds

20 Su’s

10 Banded Pull aparts

8 Air Squats

6 Scap Pull ups

4 HRPU

Strength

Pendlay Row (3 X 5)

Build each set

**Superset W/ 10 Superman Pulse

Conditioning

Metcon (AMRAP – Rounds and Reps)

EMOM 30

1st min 3 Front Squats @ 65%

2nd min 50 Double Unders

3rd min 12 Kettlebell Swings (53/35)

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