Tuesday, Nov 19, 2019


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

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