Wednesday, Nov 13, 2019


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

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