CrossFit 417 – MisFit
Fasted Cardio
Metcon (Distance)
40 minute C2 bike
Warm-up
3 Rounds
Row 500
15 Good Mornings 55/75
15 push ups
Olympic Lift
Clean (7×2)
Jerk final rep. Drop and reset between reps
80-90% pretty reps only
WOD
Metcon (Time)
For Time
6 Rope Climbs
25/30 cal ski
50 SDLHP 65/95
25/30 cal ski
6 Rope Climbs
Interval
Metcon (4 Rounds for time)
4 Rounds
16/20 cal row
21 C2B
Rest 2 mins
Extra
Metcon (8 Rounds for reps)
4 Rounds NFT
ME DB bench 50/70
ME DB OHS 50/70
(one in front rack, one OH. Alternate sides each time)
rest as needed