Friday, May 17, 2019


There will be no Sports Performance until Tuesday the 22nd. Please direct any questions to

CrossFit 417 – CrossFit

Warm Up H (No Measure)

20s on 20s slow for 5min on bike/Row for 5min

10 x Arch to hollow rolls on ground

10 x Pushup + alt knee to elbow

20 x cossack squats

10 x kb RDLS

10 x Bent over row

15 x kb squats

6 x each complex

High pulls

muscle clean


power clean


Power Snatch (1 every 20s x 7min )

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

12 OH Squats 95/65

40 DU

12 T2B

20 ABMAT Situps

Metcon (4 Rounds for time)

Optional Bonus Work:

400m Run every 3min x 4

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