Friday January 11, 2019

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

Bench Press (5 x 5)

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