Friday, Nov 29, 2019


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

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