Monday, March 11, 2019


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.

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

You may also like

Leave a Comment