CFE:

TT 10 calories on the bike

5 x 100m run, 10 jumping air squats, 30 sec rest
4 x 200m run, 20 jumping lunges, 30 sec rest
3 x 300m run, 30 air squats, 30 sec rest
2 x 400m run, 40 mountain climbers, 30 sec rest

Then: 3 rounds
12-15 front raise to lateral raise
12-15 bicep curls
12-15 OH ring tricep extensions

CF:

  1. Warm-Up
    WOD Specific Warm Up
  2. Strength
    HANG POWER CLEAN
    Build to a Heavy Double
  3. Conditioning
    “DT”
    5 Rounds:
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

Barbell: 155/105

CrossFit Solafide

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