CrossFit 417 – MisFit
Fasted Cardio
Metcon (Time)
For Time
450/600 cal Row
Warm-up
Floss Ankles
3 Steady Rounds
12 GHD Sit Ups
12 Kipping HSPU
12 Cal Row
Strength
Box Squat (3 x 10)
Temp Eccentric
Technique Weight
WOD
Metcon (4 Rounds for time)
4 RFT
25 Wall Balls 20#/30# 10′
12 Ring dips
Run 400m
Rest 2 minutes
Wallballs and ring dips should be unbroken
Extra
Back Rack Single Leg Split Squat (6×10 (3 sets/side))
Heavier than last time
Extra
DB Bench Press (5 x Max reps)
50s/70s