17
October
2017

CrossFit 407

CrossFit 407 – CrossFit Conditioning 2k Row (Time) Max Effort 2k Row 3:00 to clean up and prep for metcon Metcon Metcon (AMRAP – Rounds) AMRAP 15 Complex 7 Power clean ( 40% 1RM ) 7 Push Press 7 Back Squa...

16
October
2017

CrossFit 407

CrossFit 407 – CrossFit Warm – up () Strength Front Squats 60% 1 X 5 70% 1 X 5 75 % 1 X 5 80% 1 X 5 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 Deadlift ( 40% of 1RM ) 10 Bar...

14
October
2017

Young Warriors

CrossFit 407 – Young Warriors View Public Whiteboard Warm-up (No Measure) WARM-UP: 300 Meter Row then… 4 Rounds Tabata Monkey Hangs Air squats Push Ups Focus Knees to Elbow Metcon (AMRAP – Reps) 1 Minut...

13
October
2017

CrossFit 407

CrossFit 407 – CrossFit Warm-up AMRAP 10 7 Pull up 10 Mountain Climber 10 Squat Jump 10 Russian twist Metcon Metcon (AMRAP – Reps) 4X AMRAP 4 400 Meter run 10 Cal Row Max Power Clean ( 40% of 1RM )*Score...

12
October
2017

Crossfit 407

CrossFit 407 – CrossFit Warm-up Squat warm up (No Measure) scorpions x 10 :30 superman hold :30 dynamic spiderman lunge (l/r) quad stretch x 10 cossacks squat x 10 air squat w/ wobble & bounce + GM x 10 franke...

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