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 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
Hang Clean (7 x 2 x 70% of 1rm clean )
Metcon (AMRAP – Rounds and Reps)
16min AMRAP
3 Power or Full Clean (185/125)
6 Front Squat (185/125)
12 Toes 2 Bar
300m Run or Row