Announcements
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.
https://www.gofundme.com/bbvevt-help-for-the-humphries?utm_source=facebook&utm_medium=social&utm_campaign=fb_dn_postdonate_r
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