13
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Metcon (Weight) Every 90 seconds for 5 rds: – 2 Clean Deadlift + 2 Squat CleansIncreasing Conditioning Metcon (AMRAP – Rounds and Reps) “Bur...

12
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Romanian Deadlifts (5 X 4 ) Conditioning Metcon (AMRAP – Reps) 4 rounds of (4 min work / 1 min rest ) 300/250 Meter row 30/25 Push ups AMRAP Wall Balls...

10
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Partner 1 = 400 Meter run Partner 2 = AMRAP of 8 Deadlifts (155/105) 8 Toes to Bar Switch every 400m until clock end...

09
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Core 10 Rds 5 Russian Twist each side(35/25) 5 Presses Overhead rest as needed Strength 3 X 5 Tempo Goblet Squats (555) 70/53 Conditioning Metcon (Time) 12-9-6-3 Power...

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