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 I (No Measure)
500 m row then
2 Rounds
50 Single Unders
15 Air Squats
7 Burpees
90′ Waiters Carry switch at 45′
12 DB SA High Pull
8 DB SA Press
30s Plank
Snatch (Alt Power and Full every 30s x 14min )
Metcon (Time)
4 Rounds
80′ Braced Carry
15/12 Cal Bike or Row
80′ Brace Carry
50′ Prisoner Lunges
12 Floor Press