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