Saturday, June 22, 2019

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




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