Friday February 8, 2019

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

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