Thursday October 11th

CrossFit 417 – Endurance

Warm-up (No Measure)

3 rounds

1min bike or row

5 squat + thoracic reach

5 inch worm + pushup

10 side lunges

10 spine ringers

Metcon (Time)

3000m row

200 air squats

100 sit ups

50 burpees
Scale by cutting reps in half – 30 min time cap

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