Tuesday, Nov 20, 2018


ThanksGiving week Schedule:
Mon – Wed Normal Schedule
Thursday – Closed
Friday- Open gym only 9-11am
Sat 8am Row, 9AM Wod, 10am Open Gym

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!

Power Snatch (8min emom 1 Hang Power Snatch + 2 Power Snatch )

Metcon (Time)

For Total Time (16min Cap)


Hang Power Snatch 75/55

Hand Release Pushups



Alt Db Power Snatches 55/35

Box Step Overs 24/20 (use 1 DB 55/35 hold however)

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