Tuesday January 8, 2019

CrossFit 417 – MisFit

Fasted Cardio

Metcon (3 Rounds for distance)

For Distance

Run 12 min x 3

Rest 5 minutes
Use Assault Runner or Trueform is possible


Floss Shoulders

3 Steady Rounds

10 Strict Pull ups

Row 15 Cals

Optional: (before deadlift)3 x 10 GH raises


Metcon (3 Rounds for time)

Every 5 minutes x 3 Rounds


18 Power Snatch 55/75

21/33 Cal on Bike Erg

Rest Remainder


Metcon (No Measure)

For Completion

3 Rounds

3 Peg Board Climbs

2k Assault Bike

Rest/Transition as needed
Extra = last priority if you’re on a time frame


Deadlift (1 x 20)

-Last piece of day

-Warm up with lighter weight before hitting your one set

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