Wednesday, July 3, 2019


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
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


power 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

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