CrossFit 417 – MisFit
Warm-up
Floss Hips
4 Steady Rounds
10 Box Step Ups with DBs
10 Cal on any Bike
10 Push Ups
Strength
Push Jerk (5 x 3 @ 85-90%)
Olympic Lift
MisFit Snatch Complex (3 Reps Every 2 Minutes x 4 Rounds)
Squat Snatch + OHS + Hang Squat Snatch + OHS
70%+ of 1RM Complex
Preferably unbroken
You can build throughout sets
WOD
Metcon (Time)
3 RFT
12/20 Cal AAB
20 KB Snatch 55/70
100′ Sandbag carry 100/150
Extra
JT (Time)
21-15-9
HSPU
Ring Dips
Push Ups
In a weight vest