Announcements
Attention members. Just a reminder that if you are sick or feeling sick please do not come to the gym until symptoms clear up. It spreads like wild fire in this setting.
Thank you from,
Every Person at the Gym
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!
Metcon (Time)
800m Run or Row
21 Double KB Hang Power Snatches 55/35
600m Run or Row
21 Double DB Power Cleans 50/35
400m Run or Row
15 Alt DB Power Snatches 70/50
200m Run or Row
15 Alt DB Power Snatches 70/50
400m Run or Row
21 Hang Power Cleans 165/115
600m Run or Row
21 Hang Power Snatches 115/80
800m Run or Row