Announcements
MEMORIAL WEEKEND SCHEDULE:
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
pushpress
power clean
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