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Aug 16

08/17/2017

CrossFit 417 - Endurance Class


Warm-up (No Measure)


400m jog
400m row
A skips
Butt kicks
High knees
High knee karaoke
Open hip skip
Toy soldiers
20 Leg swings (each)
15 Claw drill (leg cycles)

Metcon (Time)


1600m Row
3 Rounds
15 Walking Lunges
15 Wall balls 20/14
15 Ball slams 40/25
then
50/40 Cal bike
3 Rounds
10 Sh 2 OH 115/80
20 Box jumps
30 Abmat sit ups
then
800m run
3 Rounds
20 DB Power Snatches 55/35
20 Burpees
160 ft farmers carry 70/55

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