17.4 Day

CrossFit Denham Springs – CrossFit

SWEAT Class today at 9:30am & 6:006pm.

The release of 17point4 comes out tonight at 7:00pm. With the release tonight, it becomes the start of the last 2 weeks of the Open. The first 3 weeks have been great. People challenging themselves to go beyond what they can do, people getting their 1st pullup or MU, and hitting a PR. Every week has been great to see everyone give their best. This Friday night we will be at it again with two head to head challenges. Our first challenge will be Marshal “The Ginger” versus A dam “The cripled”. In our second challenge we have Coach Mark “Mr. Awesome” versus his wife Meghan “Mrs. MA”. These will be two great matches to watch, so see you in Friday.

Metcon (5 Rounds for reps)

3 Min Max Cal row

Rest 2 minutes

2 min Max Cal bike

Rest :90 seconds

400M row

Rest 2 minutes between rounds

*Score is total reps of Cals from bike and row

Metcon (No Measure)



Jump rope

Ring row

Angel press

Hollow holds