CFE:

3 rft:
600m, 20 hanging knee raises, 45 sec rest
400m, 10 floor wipers, 30 sec rest
300m, 5 evil wheel or plank glides
Then: 6m AMRAP
10 T2B
15 DB squat clean

CF:

A. Warm-up
B. 1RM Snatch Complex
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
C. For Time
50 Chest to Bar Pull Ups
50 Thrusters 75/55lbs
50/30 Calorie Bike/ Row
-Additional Work-
D. 3 Rounds:
AMRAP 2:00
20 Box Jump Overs 24/20″
Max Sandbag Cleans in remaining time 150/100lbs
Rest :60

CrossFit Solafide

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