Announcements
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)
21-15-9
Hang Power Snatch 75/55
Hand Release Pushups
then
21-15-9
Alt Db Power Snatches 55/35
Box Step Overs 24/20 (use 1 DB 55/35 hold however)