02
May
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Endurance 10 minutes of Rowing/Running A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Power Snatch (95/65) 5 HRPU/5 (RX+ HSPU) 3:00 min rest B: Metcon (AMRAP...

01
May
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Bench Press (5 X 5) Increase each set Superset w/ 10 Weighted Alkenas Conditioning Metcon (Time) 1K Row then… 21-15-9 Deadlift (145/105) Jumping Lunges...

30
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Pendlay Row (5 X 4 ) Increase each set * Superset w/10 B.O.B Conditioning Metcon (Time) 4RFT 400 Meter run 10 Squat Cleans (135/85)

29
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Sumo Deadlift (15 mins to find a 3 rep max) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 20 200 Meter run 7 Pull ups 14 Push ups 21 Wall Balls (2...

29
April
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Warm-Up 2MIN RUN / ROW / JUMP ROPE 3:00 burpee test (AMRAP – Reps) Do as many burpees as possible in 3:00. Metcon (AMRAP – Rounds and Reps) EMOM 1...

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