Wednesday, February 13, 2019

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

You may also like

Leave a Comment