Wednesday, May 15, 2019


There will be no Sports Performance until Tuesday the 22nd. Please direct any questions to

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!

Clean and Jerk (3 x 3 x 60%, 3 x 2 x 70%, 3 x 1 x 80% )

Metcon (Weight)

12min alternating EMOM

Even: 6 Power Cleans 185/125

Odd: 6 Bar MU (scale: Jumping Bar MU, or strict C2B-band if needed)

Metcon (Weight)

Optional Bonus Work:


30 Cossack squats use weight if possible

30 Strict Pullups

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