Announcements
2 events this week:
Friday-Last Friday Night Lights and pizza party 6-8pm
Saturday-10am Basketball Tips Tournament: all money raised will go to the Humphries, $40 a team (2 person teams), so grab a friend and come help out. Donations welcome too.
CrossFit 417 – CrossFit
Metcon (No Measure)
20min AMRAP for quality
10 Ring Kips
6 SA Hang KB P Cleans 55/35(R-L)
10 Cal Bike
30 DU
5 SA DB Press (R-L)
300m Row
Warm-up (No Measure)
3min Bike
3rounds
10 Walking Toe Touch
20s Ring hang
5 each around the worlds
10 reverse lunge + reach back