Announcements
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New Open Gym Time! 7-8AM M/W/F
CrossFit 417 – CrossFit
Warm Up A 10min to complete (No Measure)
160′ side slide L and R
20 x Pogos
20x mini band side steps (each direction)
160′ Single arm oh walk
45′ Power skips down 45′ back
45′ Back ward crab walk
60s KB front rack hold every 10s stand up
15 KB Swings
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight
Accumulate time in a Squat while coach goes over the Workout!
Metcon (Weight)
Every 15sec for 8min Alternate Btwn 1 Power Snatch and 1 Power Clean & Jerk 135/95
ex. 00:00 – Power Snatch
00:15 Power Clean & Jerk
00:30 Power Snatch
etc
after 8 min Rest 4 min then
Metcon (Time)
For Time:
30-20-10
Hang Power Snatch 75/55
Box Jumps 24/20
T2B