Announcements
CF417 one of our own (Ashley Humphries) is going through a tough time if you can help lighten the load and feel led to help out follow this link.
https://www.gofundme.com/bbvevt-help-for-the-humphries?utm_source=facebook&utm_medium=social&utm_campaign=fb_dn_postdonate_r
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!
Back Squat (4 x 5 x 75% 1:15 rest )
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
300m Row
10 Power Snatch 75/55
3 Bar MU
scale bar mu to jumping bar mu or 6 C2B Pullups