20
May
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Back Squat (5 X 5 Tempo (3210) W/50 Weighted flutter kicks Metcon Metcon (AMRAP – Reps) EMOM 16 1st min – 100 Meter run 2nd min – 4 Cleans (...

18
May
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Wod 4rds 100 Meter Run 6 Hang Power Snatch ( 95/65 ) 6 Box Jumps ( 24/20 ) then 3rds 8 Wall Balls ( 20/14 ) 8 Burpees to 6′ Target 2...

17
May
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Reps) “Power Hour” Partner WOD 00-10 1 Mile run 10-20 150 Cal Bike 20-30 1 Mile run 30-40 2K Row 40-50- 1 Mile run 50-60...

16
May
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Olympic Weightlifting Snatch complex (5X2) Power Snatch + Hang Squat Snatch + Snatch Balance HERO WOD Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Over...

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