Wednesday, Dec 12, 2018


New Open Gym Time! 7-8AM M/W/F

CrossFit 417 – CrossFit

Warm Up C (No Measure)

3min Row or Bike

6 Burpees to Bar + 5 sec hang each rep

5 DB Single Arm Push Press + 80′ OH Carry R-L

10-20 Uneven pushups

10 x Suitcase Situps

7 Strict Pullups

5 Inch Worm + 5 Sumo Inch worm

12 Cuban Press

10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)

10 Standing BTN Press

Accumulate time in a Squat while coach goes over the Workout!

Back Squat (4 x 4 x 90s rest As Heavy As Possible )

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

20 Back Squats 135/95

20/15 Cal Row

320′ Farmers Carry 70/55s

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