Monday January 7th, 2019

CrossFit 417 – MisFit

Warm-up

Floss Quads above Knee

5 Steady Rounds

20′ HSW

10 Back Extensions or GH raises

5 LIght Goblet Pause Squats

Optional: pull ups with weight vest or legless RC with weight vest (primer for legless rope climb workout)

Strength

Back Squat (5 x 5 @ 90% of 5RM)

Olympic Lift

Power Clean (4 x Max Reps)

90s on

2:30 Rest between rounds

Singles @ 85-90%

Interval

Metcon (10 Rounds for time)

For Time

10 Rounds

10 Thrusters 75/115

1 Legless Rope Climb

Rest 30s

Cardio

Metcon (4 Rounds for time)

For Time

4 Rounds

12/20 Cal Assault Bike

12/20 Cal Row

Rest 3 minutes
Switch starting movement each round

Ex: Round 1 = Bike/Row

Round 2 = Row/Bike

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