Thursday, March 14, 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 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

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