CrossFit 417 – Endurance
Warm Up E (No Measure)
400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
20 Mountain Climbers
Metcon (Time)
4 Rounds
400m Run
400m Row
rest 4min
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
500m Row
15 Hang Power Clean and Jerks 135/95
10 Power Snatches 135/95
10 Burpees Over Rower