Monday January 28th, 2019

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CrossFit 417 – MisFit

Warm-up

3 Rounds

500m Bike

15 V ups

Olympic Lift

Snatch (6×3)

Drop and reset each rep.

Start at 70% and keep them smooth as you climb. Stay under 80%

WOD

Metcon (Time)

3 Rounds For time

15/20 Cal Assault Bike

25 Push Jerk 105/155

25 Deficit Push Up 2″/4″

Interval

Metcon (5 Rounds for time)

Every 3 Minutes x 5

50′ DB Front Rack Lunge 35s/50s

12 DB Thruster 35s/50s/

12 TTB

Cardio

Metcon (7 Rounds for time)

Every 3 minutes x 7

15 Cals on Bike Erg
Set damper on 7 during work and on 1 during rest and keep pedaling during rest

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