Monday, Nov 25, 2019

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

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