12
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Overhead Squat (5,4,3,2,1 (Tempo 3210) Build to a heavy Single Conditioning Metcon (Time) 5RFT 5 OHS ( 95/65 ) 10 Toes To Bar 12 Hang Power Snatch 200 Meter r...

11
February
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Metcon (AMRAP – Reps) EMOM 8 ODD 10 Front Squats EVEN 10 Back Squats Metcon (AMRAP – Rounds and Reps) Every 4mins for 24mins 400 Meter Run/Row 12...

11
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Deadlift (15 Mins to find a 1RM) Metcon Metcon (Time) 4 X 3:00 ROUNDS 10 Power Cleans (95/65 )RX+(155/105) 15/12 Cal Row/Bike/Ski 10 Front Squats (95/65)RX+(1...

09
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 40 50 Wall Ball (20/14) 40 Box Jumps (24/20) 30 Toes to Bar 20 Deadlifts (135/95) 10 Synchronized Burpees 800...

08
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Open Gym Choose A or B or work on a Weakness. A: 100 squats, situps & HRPUs (Time) For Time: Buy in: 100 Air Squats Then 40 Hand Release Push Ups 25 Ab mat Situps...

08
February
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard 1/2 Cindy (10 min) (AMRAP – Rounds and Reps) 5 pull ups 10 push ups 15 air squats “Leoj Enots” (13 Rounds for reps) EMOM 13 5 weighted overh...

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