12
December
2017

CrossFit 407

CrossFit 407 – CrossFit Strength Front Squat (1RM) 12 mins to find a 1RM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 6 Front Squat ( 40% of 1RM ) 8 Burpees to plate 100 Meter runFS ( from the floor )

11
December
2017

CrossFit 407

CrossFit 407 – CrossFit Warm-up Barbell warmup with thacker (No Measure) 2 Rounds of Thacker 5 strict press 10 push press 10 push jerks 10 front squats 10 hang power cleans hold bar on knees while squatting 30 secs...

09
December
2017

Young Warriors

CrossFit 407 – Young Warriors Warm-up Medball volleyball Metcon (AMRAP – Reps) FOCUS: WALLBALLS WOD: AMRAP 5 MAX wallballs! *every time you break 3 burpees 5 MIN REST WOD#2 For time: 800m row

08
December
2017

CrossFit 407

CrossFit 407 – CrossFit Gymnastics Accumulate 5 min Hollow Hold ” Every Break = 5 Burpees” Metcon Metcon (AMRAP – Reps) AMRAP 3 15 Power Clean ( 60% of 1RM ) Max Double Unders 3X2 min rest Sco...

07
December
2017

CrossFit 407

CrossFit 407 – CrossFit Warm-up 3NFT 50 Single Unders 12 Air Squats 6 Pull ups Strength Front Squat (3 RM) 15 mins to find your 3 Rep MAX 3:00 to clean up and prep for metcon Metcon Metcon (Time) 3RFT 400 Meter run...

06
December
2017

CrossFit 407

CrossFit 407 – CrossFit Strength Back Squat (5X @ 40%, 6X @ 50%, 7X @ 60%–6X @ 50%, 5X @ 40%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 250 Meter row 25 Push ups Rest 5:00 Met...

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