Announcements
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