NO MORNING OR EVENING CLASSES:
9am class
10-Noon Open Gym & Sports Performance only
CrossFit 417 – CrossFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
12 Days of Christmas (Time)
Metcon (Time)
12 Days of Christmas (135/95) performed like the song
1 Push Jerk
2 Thrusters
3 C2B
4 Front Squats
5 Power Clean
6 Deadlift
7 HRPU
8 Burpees
9 T2B
10 Pull-ups
11 Snatches
12 Box jumps 30/24″