22
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 100 Cal Row ( every 10 calories perform 10 Push ups + 10 Hollow Rocks ) Strength Back Squat (3@ 70%, 3@ 80%, 3+@ 90%) your very last set(90%) i...

21
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning CHOOSE A OR B A: 15K ROW (Time) MAX EFFORT HERO WOD B: Metcon (Time) “343” 100 Deadlifts (135/95) 100 Power Cleans (95/75) 100 Ground to Overh...

20
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 3rds 1 minute Row/Bike/Ski 20 Banded Pull aparts 15 KB Swings 53/35 10 Cossack Squats 10 Hollow Rocks A: Metcon (Time) With a Running Clock.. 00:00-15:00 4 Rds...

19
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Core Tabata 20/10 X 3 Jump rope Side Plank(l) Front Plank Side Plank (r) Strength A: Deadlift (5 @ 75%, 3 @ 85%, 1+ @ 95%) your very last set(95%) is t...

18
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength A: Bench Press (5 X 4 Tempo ( 2 sec hold at bottom of rep) Keep Building.. Conditioning B: Metcon (Time) 1000 Meter Row 50 Wall Balls (20/14) 500 Meter Row 25...

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