18
June
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up Full Thacker Clean (No Measure) Part 1 3 Rounds (empty bar) 10 sec. squatting quad hold w/ bar on knees and elbows high 10 sec. muscle clean hold 10 sec. front...

16
June
2018

Young Warriors

CrossFit 407 – Young Warriors View Public Whiteboard 3 Position Snatch (3×2 @ 70% 4×1 @ 75%) (Hip, Midhang, Floor) Snatch Lift Off (3×3 @ 110%) Back Squat (1×3 @ 80% 1×2 @ 8...

16
June
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Wod Amrap 40 10 Deadlift ( 115/75 ) 10 Hang Power Clean 10 Front Squat 10 Push Press 10 Back SquatYou Go, I Go…...

15
June
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 5rds 100 meter row 5 Burpees 7 Air Squats Skill Snatch Pull (5 X 3) Metcon Metcon (Time) 5RFT 5 Chest to Bar (RX+ 2 Muscle ups ) 10 Power Snatch ( 115/85 ) 10...

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