CrossFit 417 – MisFit
Fasted Cardio
Metcon (3 Rounds for distance)
For Distance
Row 12 minute x 3
Rest 3 minute
Warm-up
Floss Wrists
3 Steady Rounds
15 Push Ups
15 Empty Barbell Thrusters
Run 200m
Optional: 3 x 10 GH raises (Before B.Sq)
Strength
Back Squat (Find new 5RM)
Interval
Metcon (5 Rounds for time)
5 Rounds
60 DU
15 Kipping HSPU
10 DB Deadlift 70/100
Rest 90s
All sets should be unbroken
Extra
Sandbag Walking Lunge (5 x 16)
100/150