CrossFit 417 – Endurance
Metcon (No Measure)
2x800m runs (3mins rest )
rest 4mins
2x400m sprints (2min rest)
rest 3mins
2x200m sprints (1min rest)
*all runs should be at 80-85%
rest 5 min then:
3 Sets
20 Prisoner Lunges
15 GHD situps
15 GHD Hyperextensions or RDL;s
12 Squat jumps