06
December
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Bench Press (Tempo 5 X 4 (3210 ) Metcon Metcon (Time) 21-15-9 Jumping Lunges Thrusters (95/65) Calories on Bike/Row ROM WOD

04
December
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Reps) :30 sec on / :30 sec off for 12 mins ( 4 rds ) -Power Cleans (70% 1RM) -Front Squats -Double unders Skill Metcon (AMRAP...

03
December
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 400 Meter run then.. 2rds of 5 Pull Ups 10 Push Ups 15 Air Squats Conditioning A: Metcon (AMRAP – Rounds and Reps) EMOM 18 -10 Wall Balls (20/14) -10 Bur...

03
December
2018

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Metcon (AMRAP – Rounds and Reps) EMOM 10 8 Wall Balls 8 Burpees Three minute rest Metcon (AMRAP – Rounds and Reps) AMRAP 15 100 Meter run 10 Sit u...

6457 Hazeltine National Dr. #165, Orlando, FL 32822 -- (407) 730-3574