Saturday, Feb 25, 2019


CF417 will be bringing back Strength testing
(Squat, Deadlift, Shoulder Press, Clean & Jerk)
along with some metcons that will be repeated to see improvements.
ex (Fran, Jackie, Filthy Fifty)
this week we will start maxing please use wodify to keep track of maxes and metcon times. We will retest in 12 weeks.

CrossFit 417 – Endurance

Warm Up E (No Measure)

400m Run

20 Air squats

10 T-Pushups

10 Lying leg lifts

12 DB lateral raises

10 BB muscle snatch

10 Arch to Hollow from bar

20 Mountain Climbers

Metcon (Time)

1200/1000m Row

50 Hang Power Snatches 75/55

1200/1000m Row

50 Power Clean & Jerks 75/55

1200/1000m Row

50 Front Squats 75/55

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