12
November
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength A: Bent Over Row (5 X 4) Superset w/ 6 Toes Bar Conditioning B: Metcon (Time) Chipper 25 Hang Power Clean (95/65) 500 Meter Row 20 Hang Power Clean (115/85) 5...

11
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength A: Push Press (5 X 3) Conditioning B: Metcon (Time) 10RFT 10 Deadlifts ( 35-45% of 1RM) 200 Meter RowLog meters into Metcon C C: Rowvember (Distance) 26.2...

09
November
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Clean (20 Mins to find a one rep Max) Conditioning A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 100 Meter Sled push 10 Air Squats 10 DB Push Press 3:00...

08
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard A: Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 m...

07
November
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Front Squat (Tempo (3210) 4 X 4) Conditioning Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of:...

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