CROSSFIT 407

07 February 2019

CrossFit 407 – CrossFit

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Core

400 Meter run

then..

3NFT

10 Barbell roll out

10 Sit ups

10 Hollow rocks

:10 sec Superman Hold

Conditioning

Metcon (Time)

Every 3mins X 10

250/200 Meter Row or 20/15 Cal Bike

10 Burpees

*MAX EFFORT each rd…rest the remaining time
*If you aren’t able to finish 1 rd within the 3mins then do 200/150 Meter row + 6 Burpees

**Keep track of the 10th rd ( this is your Score )

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