Announcements
CF417 one of our own (Ashley Humphries) is going through a tough time if you can help lighten the load and feel led to help out follow this link.
https://www.gofundme.com/bbvevt-help-for-the-humphries?utm_source=facebook&utm_medium=social&utm_campaign=fb_dn_postdonate_r
CrossFit 417 – CrossFit
Warm Up E (No Measure)
400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
20 Mountain Climbers
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Metcon (Time)
Scale: HSPU to Strict DB Presses
scale: handstand walk to bear crawl.
finish the above workout for time and disregard time cap if not doing the open