Announcements
Monday Schedule
Open Gym Only 9-12
CrossFit 417 – CrossFit
Warm Up H (No Measure)
20s on 20s slow for 3min on bike/Row
100DU
10 x Arch to hollow rolls on ground
10 x Pushup + alt knee to elbow
20 x cossack squats
10 x kb RDLS
10 x Bent over row
15 x kb squats
6 x each complex
High pulls
muscle clean
pushpress
power clean
clean
Metcon (AMRAP – Reps)
Every 4min complete x 20min
3 rounds of the following
12 Deadlifts
9 Hang Power Cleans
6 Sh2oH
If 3 rounds are completed add 4min to remaining time and move to next weight
Rnd 1 – 95/65
Rnd 2 – 135/95
Rnd 3 – 155/105
Rnd 4 – 185/130
Rnd 5 – 205/145 -AMRAP Remaining time.