CrossFit 417 – MisFit
Fasted Cardio
Metcon (3 Rounds for distance)
For Distance
10 Minute Bike Erg x 3
Rest 3 minutes
Warm-up
Floss Wrists
4 Steady Rounds
30s Empty Bar OHS hold
12 OH walking lunge steps w/ empty bar
Run 200
Strength
Olympic Lift
Squat Snatch (4 x 5)
Technique weight
Jog 600m for rest between sets
AMRAP
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
Climbing
3 Front Squats 135/95
3 C2B Pullups
6
6
etc
Metcon
Metcon (7 Rounds for time)
7 RFT
20 Heavy Double Unders
15 TTB
5 Power Snatches 95/135
Rest 30s
If you don’t have a heavy rope, do 40 DU