Wednesday, Sept 4, 2019


Today we start WCW “Woman Crush Wednesday” where we perform 1 Benchmark Workout a week. Get in the spirit and wear Pink.

CrossFit 417 – CrossFit

Warm-up E-1 (No Measure)

3 Rounds

1min Row or Jog

40s Passive Ring Hang

20s Sandbag or Dball Hold

8 Squat Jump to Pullup

3 Reverse Sumo Inch + Pushup

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
women use 35lbs

Metcon (Distance)

Bonus Work:

10 x 200m Run :45 rest

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