Announcements
Get your orders in for Eat Fit Go. Delivery by 9am Monday
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!
1 Clean + 2 Front Squats (every 90s x 7min )
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
7 Double KB or DB Power Clean & Jerks 55/35
7 Ring MU or Bar MU or Jumping Bar MU or Burpee jumping pullups