Thursday, Feb 15, 2018

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 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!

Back Squat (4 x 4 x 80%)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

90′ Double DB OH Walk 55/35

75 DU

90′ Double KB Front Rack Walk 70/55

75 DU

90′ Farmers Carry 70/55

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