Sep 11


CrossFit 417 - Endurance

Warm-up (No Measure)

400m jog
A Skips
Butt kicks
High knees
High knee karaoke
Open hip skip
Toy Soldiers
20 Leg swings (both sides)

Metcon (AMRAP - Rounds and Reps)

30 min AMRAP
400m Row
20 Front Squats 95/65
20 Abmat situps
400m Run
45 DU
30 Shoulder 2 OH 95/65
15 Ring Rows

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