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-1 (No Measure)
400m Run
200m *Slam Ball Throw
10 Cossack squats
5 Inch Worm + 2 Pushups
10 Spine Ringers
10 Situp and Reach + Nerve Floss
Shoulder Press (4 x 3 x 85% 2min rest + 3-6 weighted pullups)
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
12 Strict DB Press 35/15
12 C2B Pullups
12 Box Jumps 24/20
rest 3min
Metcon (AMRAP – Rounds and Reps)
8min AMRAP
9 Sh2OH 155/105
9 Bar MU
9 Burpee Box J Overs 24/20