20
March
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up EMOM 5 5 Burpees + 5 Push ups Strength Deadlift (5 @ 40%, 5 @ 50%, 5 @ 60%) Conditioning Metcon (Time) 4RFT 400 Meter Run 7 AKBS (53/35) 9 Box Jump...

19
March
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Pendlay Row (4 X 5 ) Build each set Superset w/ 7 Toes to Bar Conditioning Metcon (AMRAP – Rounds and Reps) EMOM 10 3 Power Clean + 3 Front Squat + 3 Pu...

18
March
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Weightlifting Power Snatch (20 Mins to find a 1 RM ) Strength Overhead Squat (4 X 4 Tempo (3210) Conditioning 500m Row (Time) Max Effort 500m Row

16
March
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 roun...

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