Thursday, May 23, 2019


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)

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