26
September
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (Time) ” Up & Over” 5RFT 15 Deadlifts (155/105) 10 Burpee over bar 5 Power Cleans (155/105) ROM WOD

25
September
2019

CROSSFIT 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 3RDS Tabata ( 30 on/15 off ) KB Swings Jumping Lunges Sit ups Skill A: Handstand Walk (10 ft = 1 rep + 5 Toes to Bar) 10 mins time Cap Superset with 5 Toes to...

24
September
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength 5rds 6 DB Bent over row (l/r) 6 DB Bicep Curls (l/r) 6 DB Shoulder Press (l/r) Conditioning Metcon (Time) for time 1000 Meter Run 20 Box Jumps (20/14) 1000 Me...

23
September
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up Barbell warmup with thacker (No Measure) 2 Rounds of Thacker 5 strict press 10 push press 10 push jerks 10 front squats 10 hang power cleans hold bar on knees...

21
September
2019

CROSSFIT 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon (Time) Team WOD 100 Power Cleans (135/95) 100 Front Squats (115/85) 100 Shoulder to Overhead (95/75)Every time you break= 2 rds of 5 Toes to bar 5 Burpess

20
September
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Core EMOM 12 -10 Weighted Alkenas – 15 sec Ring L-sit – 20 Hollow Flutter kicks -20 Russian twist (35/25) Conditioning Metcon (AMRAP – Rounds and Rep...

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