Thursday, Oct 10, 2019


Camo/USA THEME for the first week of the OPEN!
If you are signed up for the open or plan to sign up and are doing the workout at a class time. Partner up with another that is doing it and judge each other.

CrossFit 417 – CrossFit

Warm Up C-1 (No Measure)

Row 20 sec hard 20 sec easy x 3min

10 Burpee + Lateral Step Over Rower

12 Arch to Hollow from Rings

30s HS Hold or Push Up Plank

10 Inline Lunge + Thoracic Reach + Ham Stretch

10 Broad Jumps

5 KB Squats + 15 sec hold x 3

8 each way Squatted KB Figure 8s

20 x Alternating Leg lowering pressing fingers into the ground

6 Jumping Pullup + 3 sec lowering

Metcon (Time)

For Time

100 Burpee Alt DB Power Snatches 55/35

Metcon (Distance)


6x300m row

1min rest

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