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Oct 26

Thursday, October 27, 2016

CrossFit 417 - CrossFit

img_0348This Friday at 7pm the Springfield Express hockey guys are playing and would love for the 417 fam to come watch.  Tailgating is an option before the game.  Tickets are $5 just ask John or Jared. This is a great activity to bring the kids to.

Warm Up D (No Measure)

3 x 20y Fwd/bwd run 1 Min KB squat hold 5 x each face down thoracic reach 10 x Situp + reach past toes nerve floss 1min Double oh DB hold 320' Double KB front rack walk 12 x Double KB front rack squat 12 x Double KB strict press

Weightlifting

Power Snatch (5 x 2 )

Metcon

Metcon (Time)

For time 1000m Run 100 Wallballs 20/14 Every min stop wall balls and perform 1 Power Snatch 155/105

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