Announcements
Bring A Friend February
Bring a friend for free get a 417 T-shirt Saturday group workout and Skinny Fit Tue/Thur 10am
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!
Clean and Jerk (1 Rep every 20s for 8min )
can power
Metcon (AMRAP – Reps)
6min CAP
40 Box Jump Overs 24/20
40/32 Cal Row
Remaining time AMRAP Power Cleans 155/105
4min rest
Metcon (AMRAP – Reps)
6min CAP
30 Box Jump Overs 24/20
30/22 Cal Row
Remaining Time AMRAP Power Cleans 205/135