22
January
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Pendlay Row (4 X 5 ) Build each set Superset w/ 10 Deadbugs Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 4 8 Pull ups 12 Med Ball Cleans (20/14)...

21
January
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Strength Deadlift (4 x 5 Tempo (3210120) Conditioning Warm-up (No Measure) 4 ROUNDS FOR MAX REPS AMRAP 3 300/250 Meter row Max Wall Balls

21
January
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Deadlift (5X 75%, 3X 85%, 1+ X 95%..) 95% is for max reps (score this one) Accessory Work 3rds (superset) 20 Banded Lat Pull down 20 DB Uprigh...

19
January
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Wod 800 Meter run (Both) 50 Synchronize Burpees 400 Meter run 50 Curtis P (75/55) 200 Meter run 50 DB Snatches ( ALT) 200 Meter run 50 Cur...

18
January
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Shoulder Press (3 X 70%, 3 X 80%, 3+ X 90%..) 90% is for max reps (score this one) Accessory Work 4NFT 10 KB SDHP (53/35) 10 DB Arnold Press (...

18
January
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Metcon (Time) 4RFT 10 Push ups 40 Waiters Carry ( HAP ) 400 Meter Run 10 Burpees 40 Waiters CarryBuy in/out 400 meter row

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