Monday, Nov 11, 2019


Attention members. Just a reminder that if you are sick or feeling sick please do not come to the gym until symptoms clear up. It spreads like wild fire in this setting.
Thank you from,
Every Person at the Gym

CrossFit 417 – CrossFit

Warm Up A-1 (No Measure)

Warm Up A-1

1min of Pogos or Single unders

20 lateral jumps

10 arm circles fwd/bwd

10 Scap Pushups and Pullups

40s passive hang

10 *Dowel stick Over Unders (each direction)

10 Double DB Push Press + 30s OH HOld

10 Hollow Rocks

Shoulder Press (4 x 4 x 80% 90sec rest )

Perform 4-8 Strict C2B Pullups on rest

Metcon (Time)

For Total Time: 28min Cap

21 Pullups

15 KB Box Step Ups 55/35

9 Bar MU

rest 2min

21 C2B Pullups

15 Burpees 2 Bar H/L

9 Double KB Box Step Ups 55/35

rest 2min

21 KB Box Step Overs 55/35

15 Burpee Bar MU

9 Double KB Hang Power Snatches 55/35
Total time including 4min of rest.

Scale: Bar MU to Jumping Bar MU or Jumping C2B Pullups.

Extend hips on box step ups but not required on the Box Step Overs

You may also like

Leave a Comment