21
August
2017

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Warm b4 the Warm up 400 meter run 20 air squats 10 Spiderman lunges Barbell warmup with thacker (No Measure) 2 Rounds of Thacker 5 strict...

19
August
2017

Hard work Saturday!

CrossFit 407 – CrossFit View Public Whiteboard 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run wi...

18
August
2017

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up Skill Clean and Jerk complex (Every 1:30 min 1 X 10) 1 Power Clean 1 Hang Squat Clean Push Jerk Split JerkStay or Build Metcon Metcon (Time) 3.5K M Row for Tim...

17
August
2017

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Core 400 meter row then 3rds 6 Air Squats 6 V-ups 6 Pike Push ups Metcon Metcon (AMRAP – Rounds and Reps) Every 4 mins for 20 mins -400 Meter run -21 KB Swings (...

16
August
2017

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Skill Metcon (Time) 30-20-10 Air Squats ( Rx+ Jump Squat ) Burpees Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups ROM WOD

15
August
2017

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 RNDS EVERY 30 SECONDS 10 scap pulls 10 sit ups 8 push ups 10 mountain climbers 10 overhead squats with PVC PVC Round the worlds Dislocat...

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