02
February
2019

Crossit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 400 Meter run then.. 4NFT 15 sec Jumping Jacks 15 sec Air Squats 15 sec Push ups 15 sec Jump Squats then…. 4NFT 15 sec Plank 15 sec Superman Hold 15 sec...

01
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Bench Press (5 X 40%, 5 X 50%, 5 X 60%) Superset w/ 12 DB Skull Crushers 60% (score this one) Accessory Work 3 rds 20 Banded Tricep Press down...

01
February
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 24 5 Burpees 80′ Farmers Carry ( HAP ) 80′ Bear Crawl (fwd/rev) 10 Push ups 80′ Waiters Carry (...

31
January
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Reps) every 4 mins X 7 2 rds of 5 Pull ups 10 Push ups 15 KB Swings (53/35) then Max Wall Balls (20/14) (2 min rest after each set)E...

30
January
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Deadlift (5 X 40%, 5 X 50%, 5 X 60%) SUPERSET W/ 20 Banded Lateral Steps(l/r) 60% (score this one) Conditioning Metcon (AMRAP – Rounds a...

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