CrossFit 717

717 athletes, the Harrisburg Mile is Wednesday July 18th. Registration is open until Friday the 13th. There is a link on the left side on the 717 homepage to register. You can hand deliver registration forms to the Harrisburg Y as well. This is a great opportunity to show some 717 pride while racing or encouraging your fellow athletes.

We will use this race as the 1 mile benchmark for the big board.

Crossfit Endurance is scheduled for this morning at 630am with Mike Hebe. 

Skill/Strength
Power Snatch + Full Snatch
2x1 @ 65%
2x1 @ 70%
2x1 @ 75%

WOD
AMRAP 10:
5 Deadlifts (315/225)
20 Pushups
10 C2B Pullups

Crossfit Endurance

Tues:

1k row

1 mile run

2 min rest

1 mile run

1k row

400

Thurs:

AMRAP 15

400 run

8 KB Swings 1.5/1 pood

Long run should be 30-90 minutes depending on your goal and run fitness level, or try a 10k row during Sunday open gym.

-Hebe