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