Announcements
Holiday Hours
Mon 24th 8-9am Open Gym
Tue 25th CLOSED
Wed 26th Open Gym 8-9am, 5-6pm
Thurs/Fri/Sat/Sun Regular Hrs
Mon 31st 7-11am Open Gym
Tue 1st Open Gym 9-11am
Wed 2nd Open Gym 7-8am, 5-6pm Class
Thurs 3rd Resume Regular Schedule
CrossFit 417 – CrossFit
Warm Up E (No Measure)
400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
20 Mountain Climbers
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
4 Ring MU
8 Power Clean & Jerk 135/95
then
rest 4min
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
4 Bar MU
8 Sand bag or DBall Cleans
scale all mu to burpee pullups or reverse burpees