Wednesday January 30, 2019

CrossFit 417 – MisFit

Warm-up

Rep Accumulation

3 Steady Rounds

10 kipping pull ups

20 OH Walking Lunge with Empty Barbell

20 Cal Row

Olympic Lift

Clean (6×3 )

Jerk final rep of each set. Drop and reset between reps

Start at 70% and keeping them smooth as you climb. Stay under 80%

WOD

Metcon (Time)

3 Rounds For Time

Row 500m

12 RMU

24 DB Snatch 50/70

Cardio

Metcon (7 Rounds for time)

7 Rounds for Time

9/15 Cals on AAB

50′ HSW

Rest 90s

Extra

Metcon (Weight)

4×10 DB Strict Press

4×20 DB Front Rack Lunge
Alternate sets of both movements

Rest as needed

You may also like

Leave a Comment