markCF:

MOB

 

A. Wall Squat Hold:

2M/Do 5 Burpees

1.5M/5 Burpees

1M/5 Burpees

45s/5 Burpees

30s/5 Burpees

 

 

B. 18M: “Crazy 8’s”

8 DB/KB Snatch (53/35)

8 KB Goblet Squat (53/35)

8 KB Hand to Hand Russian Pass (53/35)

8 WB Situps (20/14)

8 Wallballs (20/14)

8 Donkey Kicks

8 Pushups

8 Hang Clean (95/65)

 

C. $$ Core Cash Out $$

Tabatas: 20s On. 10s Off. 30s Rest Between Each Movement.

Plank Hold

PVC Vups

PVC Good Mornings

CrossFit Solafide

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