Announcements
Attention members. Just a reminder that if you are sick or feeling sick please do not come to the gym until symptoms clear up. It spreads like wild fire in this setting.
Thank you from,
Every Person at the Gym
CrossFit 417 – CrossFit
Warm Up C-1 (No Measure)
Row 20 sec hard 20 sec easy x 3min
10 Burpee + Lateral Step Over Rower
12 Arch to Hollow from Rings
30s HS Hold or Push Up Plank
10 Inline Lunge + Thoracic Reach + Ham Stretch
10 Broad Jumps
5 KB Squats + 15 sec hold x 3
8 each way Squatted KB Figure 8s
20 x Alternating Leg lowering pressing fingers into the ground
6 Jumping Pullup + 3 sec lowering
16min: Snatch (10 x 1 Snatch Pull + 1 P. Snatch + 1 Snatch)
10 Sets rest as needed
Metcon (3 Rounds for time)
For Time: A.
3 x Down Back Run
21 Power Snatches 75/55
21/16 Cal Bike
rest 3min
For Time: B.
3 x Down Back Run
15 Power Snatches 95/65
15/12 Cal Bike
Rest 3min
For Time: C.
3 x Down Back Run
9 Power Snatches 115/85
9/5 Cal Bike
Complete A-B-C one time and record time in 3 spots