Tuesday, Jan 1, 2018

Announcements

Holiday Hours
Wed Dec 26:
Open Gym 8-10 am
Open Gym 5-7 pm
.
Thurs Dec 27 – Sun Dec 30: Regular Hours
.
Mon Dec 31:
Open Gym 7-11am
.
Tues Jan 1:
Open Gym 9-11am
.
Wed Jan 2:
Ressume Regular Schedule

CrossFit 417 – CrossFit

Warm Up B (No Measure)

400m Run

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!

Metcon (Time)

With a partner

100 Cal Row (share)

50 Sync Deadlifts 225/155

50 Bar Face Burp

100 Sync Pullups

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