CrossFit 417 – MisFit
Fasted Cardio
Metcon (Time)
3 Rounds for Time
Run 1 mile
Ski 1200 m
Rest 4 Minutes
Warm-up
Row 2k
Strength
Back Squat (Max Weight for 8-12 reps)
Choose a weight you believe you can hit for 8-12 reps
Warm up sets: 8 reps at 50% of working weight: slow and controleld pause squats
6 reps at 75%: focus on speed
working set: Max effort reps at chosen weight If you get over 15 reps, weight is too light
WOD
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Extra
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
3 Legless Rope Climb
6 Chest to Bar
9 Pullups
Control and quality is more important than total score