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