CFE:

23m amrap
400m run
15 MBC (20/14)
200m run
15 pushball

 

CF:

1. Warm-Up
3 Rounds
25 Single Unders
10 scapular Pull up (pause 1 sec at the top of each pull)
10 Single leg step-ups (each leg)
2. Skill Work
15 Min AMRAP
10 Double Unders
2 Pull-up/C2B/Bar Muscle Up
20 Double Unders
4 Pull-up/C2B/Bar Muscle Up
30 Double Unders
6 Pull-up/C2B/Bar Muscle Up
ETC…..
No Measure, This is strictly practice for these 2 movements
3. Conditioning
“FRAN”
21-15-9
Thrusters #95/65
Pull-ups
4. Additional Work
3×12 Weighted Goodmornings
3×12 GHD Sit-ups

5. Conditioning #2
For Time
100/60 Cal Row/AAB
50 Wallballs 20/14
25 Box Overs 24/20

CrossFit Solafide

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