01
December
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Wod Amrap 40 10 Deadlift ( 115/75 ) 10 Hang Power Clean 10 Front Squat 10 Push Press 10 Back SquatYou Go, I Go…...

30
November
2018

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 100 Double unders/200 Single unders 20 Cossack Squat 20 Scap Pull ups 20 Air Squats Metcon Metcon (AMRAP – Rounds and Reps) Skill Wod EMOM 5 1 Power Snat...

30
November
2018

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Strength Bench Press (5 X 5) Build to a Heavy set Bent Over Row (4 X 4) Build to a Heavy set Deadlift (5 X 3) Find a heavy set Conditioning 1000m Row (Time) M...

30
November
2018

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Strength Bench Press (4 X 5) Build to a Heavy set Bent Over Row (4 X 4) Build to a Heavy set Deadlift (4 X 3) Find a heavy set Conditioning 1000m Row (Time) M...

29
November
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up AMRAP 8 3 Wall Walks 5 Jump Squats 10 Walking Lunges 30 Double unders/60 Single unders Strength A: 1 strict press + 1 push press + 1 push jerk (4 X 3 ( Build e...

28
November
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Core EMOM 12 – :20 sec L-sit Hold (Parallettes/Rings/Box) – :20 sec V-ups – :20 sec Arch Hold -30 Double unders/60 Single unders Conditioning Metcon...

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