CrossFit 417 – MisFit
Fasted Cardio
Metcon (3 Rounds for time)
3 Rounds for Time
Row 1,750/2000m
Rest 2 Minutes
Try to complete negative splits on each 500m during 1750/2k. Adjust starting pace each full interval as needed
Warm-up
Bike 4k
Strength
Deadlift (Work up to heavy set of 4)
Olympic Lift
Snatch (Work up to heavy single)
Snatch (3 rounds not for time)
Max Hang squat snatch at 70% of heavy single + lateral bar burpees. Subtract number of squat snatches from 40 and complete that many lateral burpees for your rest perios
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
30 Wall balls 14/20 10′
20 Box Jumps 20″/24″
10 Strict Pull ups