09
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 9 Goblet Squat ( 53/35 ) 15 AKB Swings 21 Double Unders Strength ” Under Fatigue” Back Squat (5,5,4,...

09
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Overhead Squat (3 X 5 Tempo(3210) Metcon Metcon (Time) 10 RFT 10 Strict Pull ups 10 HRPU (RX+ 10 HSPU) 10 Hang Power Snatch (75/55)25 MIn time Cap

08
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Snatch Grip Deadlift (4 X 4 Tempo(3212) 6′ Deficit Conditioning Metcon (Time) 30 Clean & Jerks (135/95) 30 Cal Bike/Row/Ski

08
April
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25 75 Wall Balls 35/25 Cal Bike/Row/Ski then.. 10 rds 5 Pull ups 10 Push ups 15 Air Squats

06
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-Up Track style w/ shoulders (No Measure) 30 Jacks 10 Lunge to hip stretch 10 Quad stretch 10 Straight leg Dyno High knees Butt kickers Carioca Side shuffle 10 Kan...

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