Announcements
Attention members. Just a reminder that if you are sick or feeling sick please do not come to the gym until symptoms clear up. It spreads like wild fire in this setting.
Thank you from,
Every Person at the Gym
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!
Deadlift (4 x 4 x 80% 90s rest + 10mini band side steps)
on rest perform 10 x mini band side steps
Metcon (Time)
For Time: 30min Cap
700/650m Row
30 DU
10 Alt DB Power Snatches 70/55
600/550m Row
30 DU
10 Alt DB Power Snatches 70/55
500/450m Row
30 DU
10 Alt DB Power Snatches 70/55
400/360m Row
30 DU
10 Alt DB Power Snatches 70/55
300/270m Row
30 DU
10 Alt DB Power Snatches 70/55
200/180m Row
30 DU
10 Alt DB Power Snatches 70/55
100/90m Row
30 DU
10 Alt DB Power Snatches 70/55