Announcements
**Bring A Friend February-get a 417 shirt when you bring a friend Saturdays or for SkinnyFit
**Sign up for the CrossFit Open-it’s for everyone and join us during Friday Night Lights Feb 22-March 26
CrossFit 417 – CrossFit
Warm Up C (No Measure)
3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80′ OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press
Accumulate time in a Squat while coach goes over the Workout!
Back Squat (4 x 3 x 85% 2min rest )
on rest perform 10 band peels
Metcon (AMRAP – Reps)
3min AMRAP
18/13 Calorie Row
18 Lateral Burpees over rower
Max Overhead Squats 95/65
3min rest
Metcon (AMRAP – Reps)
3min AMRAP
15/11 Calorie Row
15 Lateral Burpees over rower
Max Overhead Squats 115/80
3min rest
Metcon (AMRAP – Reps)
AMRAP 3
12/9 Calorie Row
12 Lateral Burpees over rower
Max Overhead Squats 135/95