24
September
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength 5rds 6 DB Bent over row (l/r) 6 DB Bicep Curls (l/r) 6 DB Shoulder Press (l/r) Conditioning Metcon (Time) for time 1000 Meter Run 20 Box Jumps (20/14) 1000 Me...

23
September
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard 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...

21
September
2019

CROSSFIT 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon (Time) Team WOD 100 Power Cleans (135/95) 100 Front Squats (115/85) 100 Shoulder to Overhead (95/75)Every time you break= 2 rds of 5 Toes to bar 5 Burpess

20
September
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Core EMOM 12 -10 Weighted Alkenas – 15 sec Ring L-sit – 20 Hollow Flutter kicks -20 Russian twist (35/25) Conditioning Metcon (AMRAP – Rounds and Rep...

19
September
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Deadlift (7@ 45% 6 @ 50% 5 @ 55% 4 @ 60% 3 @ 65% 2+ @ 70%) 70% for max reps Score your Heaviest load Conditioning Metcon (AMRAP...

18
September
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Skill Snatch Balance (4 X 3) Super set w/ 10′ HS Walk (Scale 2 Wall Walks) Conditioning Metcon (Time) 3RFT 10 Power Snatch (95/65) 10 Burpee Pull Ups 10 Clean...

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