Thursday, Nov 21, 2019

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

You may also like

Leave a Comment