Wednesday, Feb 21, 2018

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

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