CrossFit 417 – MisFit
Fasted Cardio
Metcon (5 Rounds for time)
Every 5 minutes x 5 Rounds
Run 600m
Assault Runner
Warm-up
3 Rounds
7 cals AAB
12 Jumping Lunges
Olympic Lift
Snatch (8×1)
80%
85%
90% x 4
85%
80%
**Video Technique**
WOD
Metcon (Time)
10 Rounds
4 OHS 135/205
8 Push Ups
12 Double KB Cleans 35/50
Interval
Metcon (4 Rounds for time)
4 Rounds For Time
100′ Farmers Carry 50s/70s
100′ HSW
21 Ring Dips
Rest 60s
Extra
RMU drills