Friday, May 24, 2019


Friday: morning classes as scheduled; open gym 5:30 am-1 pm; NO PM CLASSES
Saturday: 9-10 open gym
Sunday: CLOSED
Monday: 9:30 am Murph + Potluck to follow (bring a dish to pass!)

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


Metcon (Time)

5 Rounds

9 Power Clean & Jerk 135/95

6 Bar MU

200m Run

Metcon (No Measure)

Optional Bonus Work:

4 x

10 DB Curl + Shoulder Press

8 DB high pulls

45 sec passive ring hang

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