Aug 07


CrossFit 417 - Endurance Class

Warm-up (No Measure)

400m jog
A skips
Butt kicks
High knees
High knee karaoke
Open hip skip
Toy soldiers
400m row

Metcon (4 Rounds for reps)

4x 200m sprints 85-90%
3min rest between each set

Metcon (Time)

For Time
400m run
50 Wall balls 20/14
10 Cal bike
200m run
30 DB Snatch 55/35
10 Cal bike
400m run
50 Hang power snatch 75/45
10 Cal bike

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