Announcements
Attention members. Just a reminder that if you are sick or feeling sick please do not come to the gym until symptoms clear up. It spreads like wild fire in this setting.
Thank you from,
Every Person at the Gym
CrossFit 417 – CrossFit
Warm Up A-1 (No Measure)
Warm Up A-1
1min of Pogos or Single unders
20 lateral jumps
10 arm circles fwd/bwd
10 Scap Pushups and Pullups
40s passive hang
10 *Dowel stick Over Unders (each direction)
10 Double DB Push Press + 30s OH HOld
10 Hollow Rocks
Back Squat (4 x 3 x 85% 2min rest + 10 pails adnd rails)
Metcon (Time)
For Time: Break up However
75 OH Squats 95/65
75 *Jumping Pullups
one finished with above
then break up However
75/60 Cal Row
50 Burpees Over Rower