CrossFit 417 – MisFit
Fasted Cardio
Metcon (Distance)
40 minute C2 bike
Warm-up
4 Rounds
15 Push ups
15 Empty bar thrusters
30s Handstand hold
Olympic Lift
Clean and Jerk (8×1)
80%
85%
90% x 4
85%
80%
WOD
Metcon (Time)
For Time
Row 40 cals
100 KB Swings 53/70
Row 40 cals
Cardio
Metcon (4 Rounds for reps)
AMRAP 4 x 4
Ski 600/800
Max Kipping HSPU in remaining time
Rest 60s
Use open standard for HSPU
Extra
Metcon (8 Rounds for reps)
4 Rounds
Max reps Strict Press 95/135
Max reps OH Alt Reverse Lunge 95/135
Rest as needed between rounds