Wednesday, March 27, 2019


Get your Eat Fit Go orders in for delivery tomorrow.
There will no longer be 7am open gym.

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!

Metcon (No Measure)

in Groups of 4-6

A. 400m Big Bob Sled Push

B. 800m Worm Carry

C. 400m Farmers Carry

D. 1mile Run
*split into groups of 4-6. Each group starts on a different movement

*when doing the worm designate a clear leader that will cadence when to lift, move, stop, and Drop.

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