Announcements
Bring A Friend February
Bring a friend for free get a 417 T-shirt Saturday group workout and Skinny Fit Tue/Thur 10am
CrossFit 417 – CrossFit
Warm Up H (No Measure)
20s on 20s slow for 5min on bike/Row for 5min
10 x Arch to hollow rolls on ground
10 x Pushup + alt knee to elbow
20 x cossack squats
10 x kb RDLS
10 x Bent over row
15 x kb squats
6 x each complex
High pulls
muscle clean
pushpress
power clean
clean
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
50 Wallballs 20/14
50 DU
40 Box Jumps 24/20
40 Toes 2 Bar
30 C2B Pullups
30 Burpees 2 Bar
20 Cleans 135/95
20 Push Jerks 135/95
10 Snatches 135/95
10 Ring MU