CrossFit 417 – MisFit
Fasted Cardio
Metcon (Distance)
For Time
12k Assault Run
Warm-up
Floss Ankles
4 Steady Rounds
30s Nose and Toes…I have no f*cking clue what this means lol send me vids of your interpretation lololol
12 KB Swings
8 Burpees to Target
Olympic Lift
Squat Clean (4 x 5 @ 75-80%)
-Bike Erg 1500m @ 80-90 RPM on damper 1 for rest between sets
-You can pick TnG or Singles
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
50′ HSW
25 Front Squat 115/165
25 Bar Facing Burpees
Interval
Metcon (3 Rounds for time)
3 Rounds For Time
25/40 Cal Row
30 Axle Push Press 105/155
Rest 2 minutes