25
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 200 Meter run then 5rds 10 Double unders ( 20 Singles ) 10 Jumping Lunges 10 Ab Mat sit ups 10 Push ups Strength Romanian Deadlifts (10 Mins to find a heavy 4R...

24
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard TEAM WOD Metcon (AMRAP – Rounds and Reps) 2 Person Team…You go, I go AMRAP 15 200M Run (both teammates) 10 Bear Complex (135/95) (Power Clean + Front Squat...

22
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard TEAM WOD Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 30 10 Wall Balls (20/14) 10 Hang Power Clean ( 115/85 ) 10 Push Press 10 Toes to bar 10 Synchronized...

21
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Accessory Work EMOM 12 -10 GHD Side Crunch -12 Ring Face pulls/15 Banded Face pulls -15 Hollow Rocks Midline Conditioning 3 rounds rest 2 mins between rounds ” D...

21
June
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Accessory Work Metcon (No Measure) 4 X 10 -Seated Barbell/DB Press -DB Arnold Press -DB High Pull ————————...

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