Wednesday, Nov 21, 2018


ThanksGiving week Schedule:
Mon – Wed Normal Schedule
Thursday – Closed
Friday- Open gym only 9-11am
Sat 8am Row, 9AM Wod, 10am Open Gym

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 (10min EMOM x 1 x 85-95% )

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

40 Wallballs 20/14

40 Pullups

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