Starting this week, the CrossFit H20 (swimming) WOD’s will be moved to Tuesdays at 7pm!!  We hope this move will allow more people to get into the pool and get some swim time in.  Also, this is now FREE for any CrossFit 717 members.  Take advantage of an expert swim coach while you can!
Skill
20 minutes goat work.  Pull out those goal sheets and work on something.  The coaches have been giving out tons of extra work to bring up weak areas.  Use that time today to get some of it done.
WOD
30-25-20-15-10
Burpees
Box jumps (24/20)
Toes-2-Bar
<Scales>
25-20-15-10 rep rounds of:
Burpees
Box jumps, 20 inch box
Toes to bar
20-15 and 10 rep rounds of:
Burpees
Box jumps,12 inch box
Toes to bar
*Toes to bar progressions
Toes to bar legs straight no kip
Toes to bar legs straight kipped
Toes to bar legs slightly bent no kip
Toes to bar legs slightly bent kipped
Toes to bar legs extremely bent kipped
Toes near bar
Toes nowhere near bar
Can’t even move toes in the direction of the bar
Knees above parallel
Knees below parallel
Knees barely move
I’m trying to move my knees up, REALLY, but it looks like I’m just hanging here
I can’t hang on the bar so I’m laying on the ground rolling my legs up towards my head
*Courtesy of Brand-X
**Sub in tuck-crunches if the bottom three are a reality.
 
CF Endurance
Warm Up: Easy 1 Mile

4 Mile Indian Run
*Instructions on how to run the workout will be given to each individual runner during class.