Announcements
**Bring A Friend February-get a 417 shirt when you bring a friend Saturdays or for SkinnyFit
**Sign up for the CrossFit Open-it’s for everyone and join us during Friday Night Lights Feb 22-March 26
CrossFit 417 – CrossFit
Warm-up G (No Measure)
Warm Up G
2min Bike or Row
50 Single Unders
80′ Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch
Accumulate time in a squat while coach goes over workout.
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here