10
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 800 Meter run Strength Deadlift (5 X 5 Superset w/ 10 Dead bugs + 20 Hollow rocks) Build towards a heavy set Metcon A: Metcon (AMRAP – Rounds and Reps) E...

07
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Front Squat (EMOM 5 X 10 @ (115/75) Conditioning ,,,,: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squa...

06
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) 3 RDS of 1 min of work/30 sec rest 1st – Waiters Carry (53/35) 2nd – Bike ( Hold RPM (65/55) 3rd – Weighted Alkena...

05
June
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Metcon (Time) “Deck of Cards” Clubs = Burpees Diamonds = Push ups Spades = Jumping Jacks Hearts = Sit ups Joker = 1 min Running in Place Ace = 1 m...

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