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
Warm-up
Floss Shoulders
3 Steady Rounds
10 Strict Pull ups
Row 15 Cals
Optional: (before deadlift)3 x 10 GH raises
Interval
Metcon (3 Rounds for time)
Every 5 minutes x 3 Rounds
9 BMU
18 Power Snatch 55/75
21/33 Cal on Bike Erg
Rest Remainder
Extra
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
Strength
Deadlift (1 x 20)
-Last piece of day
-Warm up with lighter weight before hitting your one set