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