Announcements
Make sure to get your EATFITGO orders in by Wednesday night. Meals will be delivered Thursday Morning!
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!
Shoulder Press (4 x 1 x 90% + 1-3 strict behind the neck pullups)
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
12 Sh2OH 135/95
6 Bar Over Burpees
50 DU
4min Rest
Metcon (AMRAP – Rounds and Reps)
8min AMRAP
12 Sh2OH 135/95
6 Bar Over Burpees
50 DU