CrossFit 417 – MisFit
Fasted Cardio
Metcon (Calories)
Amrap 4 x 5
Run 400 m Max Calories on Bike Erg in remaining time
Rest 2 minutes
Warm-up
Amrap 4
Run 100m
5 Power Snatch 75/105
Strength
Front Squat (For Time 6×6 @ 75%)
Rack and unrack each set
WOD
Metcon (AMRAP – Reps)
Every 4 minutes x 4
12 DB Box Step Overs 50/70
20 DL 155/225
Max double under in remaining time
No rest
Interval
Metcon (3 Rounds for time)
Amrap 5 x 3
20 Alternating pistols
15 Push ups
10 Power Snatches 95/135
Rest 2 minutes