Thursday, Nov 28, 2019

Announcements

Thanksgiving Week Schedule:
Wednesday no 4pm-5pm-6pm classes
Thursday Closed
Friday 9-11 Open Gym – Workout provided
Sat 9-12 Open Gym – Workout provided

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 (Weight)

15min EMOM

1. 12 DB Bench Press

2. 10 Wide Grip bent over row

3. 20 steps SA OH DB Lunges (10 steps and switch hands)

Metcon (AMRAP – Rounds and Reps)

3 Rounds

15/12 Cal Row

10 Alternating DB Power Snatch 70/55

10 Burpees

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