Announcements
Independence Schedule
Wednesday 3rd
Morning regular -5:30 and 9am
There will be open gym from 4-6pm (2hrs)
Thurs 4th 9-10 am open gym (1hr)
Friday 5th 9-10 am open gym (1hr)
Saturday CLOSED
Sunday CLOSED
Monday regular schedule
Enjoy Your 4th!
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!
Back Squat (4 x 3 x 85% 2min rest )
on rest perfrom 1-3 strict ring MU or 3 strict C2B Pullups
Metcon (Time)
For Time
60 Wallballs 20/14
20 Bar MU
40 Wallballs
15 Bar MU
20 Wallballs
10 Bar MU
Scale: Bar MU to Jumping Bar MU or Jumping C2B Pullups