CrossFit 417 – Endurance
Warm Up B (No Measure)
400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160′ Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar
Accumulate time in a Squat while coach goes over the Workout!
Metcon (Time)
3 Rounds
500M Row
15 Thrusters 95/65
20 Pullups
rest 3min
Metcon (Time)
For Time
30 Cals on Each
Assault Runner
Bike
Ski
Row