Thursday, August 29, 2019


Saturday August 31, 9-12 Open GYM
Sunday September 1, Open Gym 2PM
Monday September 2, Open Gym 9-12

CrossFit 417 – CrossFit

Warm Up D (No Measure)

3 x 20y Fwd/bwd run

3 x Down back side shuffle

1 Min KB squat hold

5 x each Full Squat thoracic reach

10 x Situp + reach past toes nerve floss

1min Double oh DB hold

320′ Double KB front rack walk

12 x KB Goblet Squat

12 x DB or KB Suitcase Deadlift

12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Shoulder Press (4x 1 x 95% 3min rest )

Metcon (Time)

For time:

10 Ring or Bar MU

20/15 Cal Bike or Row

30 KB Swings 70/55

40 Shoulder to OH 75/55

50 Prisoner Lunges

150 DU

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