1.16.17

CrossFit 417 – SkinnyFit

Warm Up A 10min to complete (No Measure)

160′ side slide L and R

20 x Pogos

20x mini band side steps (each direction)

160′ Single arm oh walk

45′ Power skips down 45′ back

45′ Back ward crab walk

60s KB front rack hold every 10s stand up

15 KB Swings

8 Strict t2b or knee raises

10 x Clapping Pushups or reg

60s passive ring hang with weight

Accumulate time in a Squat while coach goes over the Workout!

AMRAP

12 min AMRAP

12 Goblet squats

24 Kettlebells

36 Sit ups

8 minutes

Row 1200 meters

*rest remaining

12 minute AMRAP

12 Burpee to bar

24 Jumping pull up

36 Butterfly sit ups

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