Announcements
MEMORIAL WEEKEND SCHEDULE:
Friday: morning classes as scheduled; open gym 5:30 am-1 pm; NO PM CLASSES
Saturday: 9-10 open gym
Sunday: CLOSED
Monday: 9:30 am Murph + Potluck to follow (bring a dish to pass!)
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!
Hang Snatch (10 x 2 x 60% Hang Snatch or H.P. Snatch 45sec rest)
Metcon (AMRAP – Rounds and Reps)
16min AMRAP
12 Deadlifts 165/115
12 Box Step Overs 24/20 with 55/35 DB on Shoulder
24 ABmat Situps
Metcon (3 Rounds for calories)
Optional Bonus Work:
3 x 2min Assault bike for cals 2min rest (no sprinting)