CF417 will be bringing back Strength testing
(Squat, Deadlift, Shoulder Press, Clean & Jerk)
along with some metcons that will be repeated to see improvements.
ex (Fran, Jackie, Filthy Fifty)
this week we will start maxing please use wodify to keep track of maxes and metcon times. We will retest in 12 weeks.
CrossFit 417 – CrossFit
Warm Up B (No Measure)
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160′ Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar
Accumulate time in a Squat while coach goes over the Workout!
Shoulder Press (10 min to max )
17min to complete
with remaining time accumulate calories on rower