Announcements
Today we start WCW “Woman Crush Wednesday” where we perform 1 Benchmark Workout a week. Get in the spirit and wear Pink.
CrossFit 417 – CrossFit
Warm-up E-1 (No Measure)
3 Rounds
1min Row or Jog
40s Passive Ring Hang
20s Sandbag or Dball Hold
8 Squat Jump to Pullup
3 Reverse Sumo Inch + Pushup
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
women use 35lbs
Metcon (Distance)
Bonus Work:
10 x 200m Run :45 rest