02
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength 3- Position Front Squat ( 4 X 4 ) 2 sec Isometric Hold each position Conditioning Metcon (AMRAP – Rounds and Reps) EMOM 30 – 6 Bar facing Burpees...

01
August
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 15 200/150 Meter row 10 HSPU 10 T2B 10 OH Walking Lunge (45/35 Plate)

31
July
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (Time) Chipper 100 Meter run 15 Deadlifts (60% of 1RM) 200 Meter run 50 Double unders 400 Meter run 50 Double unders 200 Meter run 15 Deadlifts...

30
July
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Clean & Jerk (155/105) 1 round of Cindy after each set Cindy: 5 Pull ups 10 Push ups 15 Air Squats ROM WOD

29
July
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Romanian Deadlifts (4 X 4 Tempo (3210) Superset w/ 10 Hollow rocks Conditioning Metcon (Time) for time 2K Row 30 Snatches (95/65) 20 Box Jumps (24/20) 10 Musc...

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