10
December
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard 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 Condit...

09
December
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard 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 eccent...

07
December
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 40 10 Power Clean (115/75) 10 Thruster 10 Deadlift 10 Back rack Lunge 10 V-ups You go! I go! *Eve...

06
December
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) PARTNER WOD AMRAP 40 min 10 Sumo Deadlift High Pull (105/75) 8 Hang Power Clean 6 Front Squat 4 Power Snatch 2 OH S...

05
December
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Bench Press (5 X 4) Keep Building Conditioning Metcon (Time) 50 Deadlift (135/95) 50 Cal Row/Bike/Ski 40 DL ( 155/105) 40 Cal 30 DL (185/125) 30 Cal 20 DL ( 2...

04
December
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Sumo Deadlift (4 X 5) Build each set Metcon Metcon (Time) 21-15-9 Power Clean (95/65) Front Squat Push Press* Every drop perform 5 Burpee ** 30 MIN TIME CAP

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