Thursday, Dec 13, 2018


New Open Gym Time! 7-8AM M/W/F

CrossFit 417 – CrossFit

Warm Up D (No Measure)

3 x 20y Fwd/bwd run

3 x Down back side shuffle

1 Min KB squat hold

5 x each Full Squat thoracic reach

10 x Situp + reach past toes nerve floss

1min Double oh DB hold

320′ Double KB front rack walk

12 x KB Goblet Squat

12 x DB or KB Suitcase Deadlift

12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Metcon (AMRAP – Rounds and Reps)

22min AMRAP

10 Strict Pullups

15 DB Bench Press

20 KB Swings

30/20 Cal Bike or Row or Erg or Run

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