Announcements
LABOR DAY SCHEDULE
Saturday August 31, 9-12 Open GYM
Sunday September 1, Open Gym 2PM
Monday September 2, Open Gym 9-12
CrossFit 417 – CrossFit
Warm Up B-1 (No Measure)
400m Run
200m *Slam Ball Throw
10 Cossack squats
5 Inch Worm + 2 Pushups
10 Spine Ringers
10 Situp and Reach + Nerve Floss
Back Squat (4 x 1 x 95% up to 3min rest )
Metcon (Weight)
30min EMOM
1. 20 Wallballs 20/14
2. 15′ Plate Push 45/25
3. Power clean + 1 Clean & Jerk @75%
4. 80′ SA DB OH Carry L-R Heavy
5. 30 sec HS HOld or 6-10 Strict HSPU
6. REst