CrossFit 417 – MisFit
Warm-up
3 Rounds
Run 200
15 Heavy Wall Balls
Strength
Front Squat (7×4 @ 80%)
For time. Rack and unrack each set
WOD
Metcon (4 Rounds for distance)
Every 5 minutes x 4 Rounds
22 Thrusters 75/115
22 Lateral Burpee BJO 20/24
Row for distance in remaining time
No rest
Cardio
Metcon (110 Rounds for time)
10 Rounds
12/16 cals C2 bike
40 DU
Rest 90s
Set damper on 7/10
Stand up and pedal
Extra
Hang Cleans (Max reps @ 115/165)
3 Rounds
Rest 3 minutes between rounds