Friday February 9, 2019

CrossFit 417 – MisFit

Fasted Cardio

Metcon (5 Rounds for time)

5 Rounds

Run 1 mile

3 minute slow walk
Attempt to match run times each interval

Warm-up

60 Bar Facing Burpees

Strength

Deadlift (1×3)

Work up to heavy set of 3

Olympic Lift

Squat Clean (1×1)

Build to heavy single

Metcon (5 Rounds for reps)

5 Rounds NFT

Max hang squat cleans @ 75%

Bar Facing Burpees
Subtract H.Sq.Cl number from 30 for BFB number

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

9/12 AAB cals

10 C&J 95/135

9/12 AAB cals

10 C&J 115/155

9/12 AAB cals

10 C&J 135/195

9/12 AAB cals

10 C&J 155/225

9/12 AAB cals

10 C&J 175/255?

Extra

Metcon (No Measure)

EMOM 5

6 RMU

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