Announcements
Thanksgiving Week Schedule:
Wednesday no 4pm-5pm-6pm classes
Thursday Closed
Friday 9-11 Open Gym – Workout provided
Sat 9-12 Open Gym – Workout provided
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!
Deadlift (4 x 2 x 90% 2min rest )
on rest perform 20 steps each dir mini band steps
Metcon (Time)
With a Partner Complete
40 Synchro Deadlifts @225/155
15 Synchro Pullups
300 DU split however
15 Synchro Bar MU
40 Synchro KB Swings 55/35