16
November
2019

CROSSFIT 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) 40 MIN PARTNER AMRAP 400m run 100 Double unders 50 Deadlift (115/75) 400m run 80 Air squats 40 Push Press (115/75)...

15
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength 5rds 7 Dips (Rings,Box,Bench) 14 DB Bicep Curls ( total) 21 Hollow Rocks Conditioning Metcon (Time) 21-15-9 KB Swings (70/53) Calories Row rest 5 mins, then...

14
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning A: Metcon (AMRAP – Rounds and Reps) “Rowing Cindy” 100 Meter row 5 Pull ups 10 Push ups 15 Air SquatsEvery 1:30 X 20 B: Rowvember (Dista...

13
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength A: 1 & 1/4 front squat (5 X 5) Keep Building…,Keep Building… Conditioning B: Metcon (Time) “California Love” 30 Squat Clean...

12
November
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength A: Bent Over Row (5 X 4) Superset w/ 6 Toes Bar Conditioning B: Metcon (Time) Chipper 25 Hang Power Clean (95/65) 500 Meter Row 20 Hang Power Clean (115/85) 5...

11
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength A: Push Press (5 X 3) Conditioning B: Metcon (Time) 10RFT 10 Deadlifts ( 35-45% of 1RM) 200 Meter RowLog meters into Metcon C C: Rowvember (Distance) 26.2...

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