CrossFit 417 – MisFit
Warm-up
Whatever you’re worse at:
Run 1 mi on assault runner
OR
Ski 2k
Then
3 x 10
GH Raises
Heavy wall balls
*super set*
Strength
Back Squat (1 x Max Reps)
Choose a weight you believe you can hit for 8-12 reps
Warm up:
8 reps at 50% slow and controlled
6 reps at 75% focusing on speed
Working set aka “Die Set:” Max effort reps at chosen weight. If you get over 15, you went too light
WOD
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Cardio
Metcon (Distance)
AMRAP 12
Row for distance
Every 2 minutes, including 0:00, complete 15 lateral burps over rower
Extra
10×3
RMU in weight vest 14#/20#
Rest as needed
**Video**