15
November
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (Time) 3RFT 30 DB Snatches (50/35) 30 Burpees over DB Core Metcon (No Measure) 3NFT 20 Sit ups w/DB 30 Russian Twist w/DB 20 Hollow rocks ROM WOD

14
November
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Accessory Work 3 Rds 20 Single unders 10 Powel Raise (l/r) 8 Dragon Flags :10 sec Active Hang 4 Broad Jumps Strength Romanian Deadlifts (4 X 4) Metcon Metcon (Time) 50...

13
November
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Power Snatch (5X3 (Touch and Go) Build each set Conditioning Metcon (AMRAP – Rounds and Reps) Every 5 mins 3 sets 400 Meter run 7 Power Snatch 7 Burpee...

12
November
2018

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Warm-up AD Bike (Calories) 50 Calories for time Metcon Superset A + B A: Front Squat (EMOM 10 X 5 + 5 Sit ups ) B: Burpee (EMOM 10 X 5 + 5 Push ups)

12
November
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 500m Row (Time) Max Effort 500m Row Conditioning Metcon (AMRAP – Rounds and Reps) EMOM 15 1st 20 KB Swings (70/53) 2nd 20 Goblet Squat 3rd 20 Push ups Me...

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