Tuesday, July 2, 2019


Independence Schedule
Wednesday 3rd
Morning regular -5:30 and 9am
There will be open gym from 4-6pm (2hrs)
Thurs 4th 9-10 am open gym (1hr)
Friday 5th 9-10 am open gym (1hr)
Saturday CLOSED
Monday regular schedule
Enjoy Your 4th!

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!

Back Squat (4 x 3 x 85% 2min rest )

on rest perfrom 1-3 strict ring MU or 3 strict C2B Pullups

Metcon (Time)

For Time

60 Wallballs 20/14

20 Bar MU

40 Wallballs

15 Bar MU

20 Wallballs

10 Bar MU

Scale: Bar MU to Jumping Bar MU or Jumping C2B Pullups

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