Monday, Nov 18, 2019


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

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