18
April
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Deadlift (5X @ 75%, 3X @ 85%, 1X @ 95%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 2 Rope climbs 50 ft Sled Push “4/3” pla...

18
April
2018

Young Warriors

CrossFit 407 – Young Warriors View Public Whiteboard Metcon (Time) AMRAP 5 Rounds 100 Meter Run 5 Strict Press 10 Hang Power Clean 15 Jumping Squats SKILL Handstand Holds

17
April
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 00:00-04:00 400 Meter run Max Clean & Jerks ( 135/95 ) 04:00-05:30 Rest 05:30-10:00 500 Meter run Max Snatches ( 115/75 ) 10:00...

17
April
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 5rds 100 meter row 5 Burpees 7 Air Squats Skill Snatch Pull (6 X 1) Metcon Metcon (Time) 5RFT 5 Chest to Bar (RX+ 2 Muscle ups ) 10 Power Snatch ( 115/85 ) 10...

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