19
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Pendlay Row (5 X 4) Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 Wall Balls (20/14) 15 Power Cleans (135/95)4 minute rest B: Metcon (AMRAP...

19
June
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Strength Deadlift (5 X 6) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 2 Wall walk 10 Knee tucks 10 hollow rocks 10 Burpee

18
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 20 20 Double unders/40 Single unders 20 Sit-ups 20 American KB Swings (53/35) (You Go! I Go!)each round...

17
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (Time) 2RFT 800 Meter Run 40 Overhead Squats (75/55) Endurance Metcon (Time) 250 Meter row X 10 Rest 45 sec EXTRA PERFORMANCE WORK Metcon (No Measure) 3...

15
June
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 Buy In: 3K Row Then.. 100 Back Squats 135/95 100 Deadlifts 135/95 (RX+ 155/115) 100 Russian KB swings 53/35 100 Pull-ups 100 Sit-ups Then...

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