CFE:

4 x 300m Run, 20 SDHP (53/35) 30 sec rest
3 x 400m Run, 15 goblet squats, 30 sec rest
2 x 500m Run, 10 KB squat clean and press, 30 sec rest

Then: 10/1
Weighted Russian twist (each side)
T2MB
30 sec plank

CF:

  1. Warm-Up
    WOD Specific Warm Up
  2. Conditioning
    “CHAIN REACTION”
    3 Rounds:
    21/15 Calorie Assault Bike
    21 Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)

CrossFit Solafide

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