Wednesday, March 13, 2019


CF417 one of our own (Ashley Humphries) is going through a tough time if you can help lighten the load and feel led to help out follow this link.

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!

Shoulder Press (4 x 5 x 75% 1:15 rest + 5 strict pullups )

Clean and Jerk (4 x 2,2,2 x 50-60% 2min rest )

10 sec between each rep

Metcon (2 Rounds for reps)

5min AMRAP

6 Ring MU

9 Bar Face Burpees


5min AMRAP

9 C2B Pullups

12 SH 2 OH 95/65

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