08
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Skill Snatch Balance (5 X 2) work towards 85%- 105% of your Snatch Conditioning Metcon (Time) 4RFT 8 Hang Power Snatch (95/65) 12 Push Jerk 32 Double unders

07
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Metcon (AMRAP – Reps) EMOM 10 – 1st MIN 10 Back Squat (115/85) -2nd MIN 10 Front Squats Conditioning Metcon (Time) 4RFT 400 Meter run 14 Toes to B...

06
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 50 Cal Bike /Row/Ski :30 sec off/ :30 sec on Strength 3NFT 21’s Bicep Curls 10 Barbell Skull Crushers 10 DB Overhead Tricep Press Conditioning Metcon (Ti...

05
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 10x Jefferson curl 10x Supine Hamstring curl w/Med Ball (20#) 20x Reverse Lunge w/twist 40′ fwd/rev Banded Monster walk Strength Deadlift (5 X @ 65%,...

03
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard TEAM WOD Metcon (Time) 46 MIN TIME CAP 2 Min Work/ 2 Min Recovery 2000 Meter row 60 Shoulder to Overhead (45/35) 2000 Meter row 60 Burpees over the rower 2000 Meter ro...

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