Announcements
Independence Schedule
Wednesday 3rd
Morning regular -5:30 and 9am
There will be open gym from 4-6pm (2hrs)
Thurs 4th 9-10 am open gym (1hr)
Friday 5th 9-10 am open gym (1hr)
Saturday CLOSED
Sunday CLOSED
Monday regular schedule
Enjoy Your 4th!
CrossFit 417 – CrossFit
Warm Up H (No Measure)
20s on 20s slow for 5min on bike/Row for 5min
10 x Arch to hollow rolls on ground
10 x Pushup + alt knee to elbow
20 x cossack squats
10 x kb RDLS
10 x Bent over row
15 x kb squats
6 x each complex
High pulls
muscle clean
pushpress
power clean
clean
Snatch (1 Sn or PSn Every 20s x 8min )
Metcon (Time)
2 Rounds
400m Run
20 KB Swings 55/35
2 Rounds
500m row
10 Snatch 115/80