Tuesday, March 12, 2019


CF417 one of our own (Ashley Humphries) is going through a tough time if you can help lighten the load and feel led to help out follow this link.

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!

Deadlift (4 x 5 x 75% 1:15 rest )

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

160′ Double kb or db farmers carry 70/55

9 Reverse Burpees

50 DU

12 KB Swings 70/55

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