Tuesday, Dec 11, 2018


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

CrossFit 417 – CrossFit

Warm Up B (No Measure)

400m Run

30 x Jumping Jacks

10 x Sumo inchworm + pushup

10 x Spine ringers

20 x Good mornings

20 x Arch to hollow on bar

160′ Single arm DB farmers carry L and R

12 Suitcase Deadlifts

15 x Single arm KB high pull R-L

9 x Strict T2B

6 x Burpee to full squat + jump and touch bar

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

Shoulder Press (4 x 4 x 90s rest as Heavy as Possible )

Metcon (Time)

For Time: 25min Cap

75 Double DB Pushpress 55/35

50 Cal Row

100 Pullups

50 Cal Row

50 Burpees 2 Bar H/L

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