15
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Push Press (6 attempts to build a heavy double) Conditioning Metcon (Time) 2RFT 50 Thruster (95/65) 50 Burpees20 Min time cap

15
April
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Metcon (Time) for time: 800 Meter run then.. 30-20-10 Bicep Curls Bicycle crunch 30-20-10 DB Floor Press Knee Raises 30-20-10 DB Box Step ups Box Dips then...

13
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon (Time) Partner Wod 800 Meter run 40 Snatches (95/65) 400 Meter run 40 Hang Cleans (95/65) 200 Meter run 40 Back Squats (95/65) 400 Meter run 40 Push ups 800 Met...

12
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Front Squat (5 reps every :30 sec for 5 mins (45%-55%) score total reps Conditioning Metcon (Time) 3 RFT 21 Wall Balls (20/14) 15 Toes to Bar 9 BBJO (...

11
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 200 Meter Famers carry 50 Walking Lunges 50 Jump rope Conditioning Metcon (AMRAP – Rounds and Reps) EMOM 35 10 Weighted Alkenas 10/8 Row 10/8 Bike 10/8 S...

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