Saturday February 2, 2019

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


Bike 4k


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


Metcon (AMRAP – Rounds and Reps)


30 Wall balls 14/20 10′

20 Box Jumps 20″/24″

10 Strict Pull ups

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