Monday, March 25, 2019


Get your Eat Fit Go orders in for delivery tomorrow.
There will no longer be 7am open gym.

CrossFit 417 – CrossFit

Warm Up A 10min to complete (No Measure)

160′ side slide L and R

20 x Pogos

20x mini band side steps (each direction)

160′ Single arm oh walk

45′ Power skips down 45′ back

45′ Back ward crab walk

60s KB front rack hold every 10s stand up

15 KB Swings

8 Strict t2b or knee raises

10 x Clapping Pushups or reg

60s passive ring hang with weight

Accumulate time in a Squat while coach goes over the Workout!

Clean and Jerk (6 x 2 x 70-80%)

12min to complete

Metcon (5 Rounds for reps)

every 3min x 5 Rounds

12/10 Cal Row

10 Power Cleans 135/95

50 DU

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