Tuesday, Feb 6, 2018


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

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