19
July
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 10 100 Meter run 10 Wall Balls (20/14) 10 Push ups Rest 5:00 Metcon (AMRAP – Rounds and Reps) AMRAP 5 5...

18
July
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 X 3) Build towards a heavy triple Conditioning Metcon (Calories) EMOM 12 – 10 Russian KB Swings (70/53) – 20 AB Mat Sit ups...

17
July
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Weightlifting Clean (4 Rep “TnG” 4 sets Max) Log your progressions Conditioning A: Metcon (Time) Running clock for Metcon A & B 4RFT 250 Row 30 Dubs/6...

16
July
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Bench Press (4 X 4 Tempo (3210) Conditioning Metcon (Time) 5RFT 400 Meter run 15 Back Squats (225/155)

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