25
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Back Squat (5 X 3 @ 85%) Build to 85% then start Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 14 30 AKBS (53/35) 12 C2B (RX+ 6 MU) 9 Burp...

25
February
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard 500m Row (Time) Max Effort 500m Row Metcon (AMRAP – Rounds and Reps) AMRAP 16 3-6-9-12…of Goblet Squats HRPU Sit ups KB Swings

23
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard WOD Choose A or B A: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Me...

22
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (Time) 400 Meter run+50 Goblet Squats (53/35) 50 Dubs+40 DB Walking Lunges 400 Meter run+30 Wall Balls(20/14) 50 Dubs+20 Sit-ups 400 Meter run+50 S...

22
February
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Metcon Metcon (Time) 40 Cal Row then.. 21-15-9 KB Swings Push ups Directly into.. 12-9-6 Pull ups Goblet Squat then.. 500 Meter row

21
February
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Bent Over Row (3 X 5) Build each set Conditioning Metcon (Time) 7RFT 15 Cal Bike/Row/Ski 15 Pull ups 15 Deadlifts (40% of 1RM)25 min time Cap

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