Announcements
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