Wednesday, July 25, 2018


Make sure to get your EATFITGO orders in by Wednesday night. Meals will be delivered Thursday Morning!

CrossFit 417 – CrossFit

Warm Up D (No Measure)

3 x 20y Fwd/bwd run

3 x Down back side shuffle

1 Min KB squat hold

5 x each Full Squat thoracic reach

10 x Situp + reach past toes nerve floss

1min Double oh DB hold

320′ Double KB front rack walk

12 x KB Goblet Squat

12 x DB or KB Suitcase Deadlift

12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Back Squat (4 x 1 x 90-100%)

on rest perform 8 pendley rows

Metcon (Time)

For Time: (22min Cap)

25 OH Squats 115/80

200m Run

50 Thrusters 75/55

200m Run

75 Wallballs 20/14

200m Run

100Air Squats

200m Run
Masters Weight

OH sq 95/65

Thrusters 65/45

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