10
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up EMOM 5 5 BURPEES 7 AIR SQUATS Strength Bench Press (4 X 5) build each set Metcon Metcon (Time) 200 Meter run then.. 15-12-9-6-3 Hang Cleans ( 135/95 ) Wall Bal...

09
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength A: Back Squat (5 X 4 @ 65%) B: Box Squat (5 X 4 @ 60%) Front Rack using the rig Conditioning Metcon (Time) 4RFT 400m Run 7 KB Swings ( 53/35 ) 9 Box J...

08
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-Up Mobility warm up 3 (No Measure) With a PVC pipe 10 dislocates 10 reverse dislocates 10 side to sides 10 rack stretch 10 around the world (each way) 10 torso ro...

07
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Front Squat (3 X 3 Tempo (3210) Conditioning Metcon (Time) 100 Front Squats (155/115) Cindy: 5 Pull ups 10 Push ups 15 Air Squatsevery time you break, DO A FU...

05
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Romanian Deadlifts (5 X 4) Build each set TEAM WOD Metcon (AMRAP – Rounds and Reps) “Partner Chiefy” 5 rds 4 min ( work ) 1 min ( off ) 3 Po...

04
October
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 5 rds 20 Cossack Squats 20 Push ups TEAM WOD Metcon (Time) Partner WOD 2X 500 Meter Row 2X 250 Meter Row 4 SetsYou Go! I Go! Cool Down Post WOD 2mins of Slow A...

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