The Jake Special!

CrossFit 417 – Endurance

Warm-up G (No Measure)

Warm Up G

2min Bike or Row

50 Single Unders

80′ Bear Crawl straight arms

10 Hollow Rocks

10 Supermans

10 x Scap Pushups

5 x 2 Pushup + 4 Alt Toe Taps

10 Hanging knee raises

10 x Band Peels

12 x Double DB or KB Deadlift

5 x each SA KB Hang Power Snatch

10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Metcon (AMRAP – Rounds and Reps)

32 min AMRAP

500m row

12 Burpee pull ups

24 abmat sit ups

36 DU

24 Air Squats

12 Hand release Push ups

6 down and back runs

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