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