1266570_10202180772425156_1405279921_oCFE:

MOB

4 RFT: Weighted

20 SU

10 BJ

800m Run

 

CF:

MOB

A. “Bring Sally Up, Bring Sally Down”   (95/65)

 

B. Back Squat:

2 by 5 @ 65%/ 3 by 5 @ 70%

Front Squat:

4 by 5 @ 60%

 

C. Tabatas: 20 on-10 off-10sec Rest between Movements

Abmat Situps

Right Leg Lunge (Hold leg in a Static Postistion, Lunge on the 20, Rest in Postition on the 10)

Left Leg Lunge (Same as above)

 

D. $$ Optional Cash Out $$

1000m Row

25 Slow Back Hip Ext (If you have never done a Back Hip Ext please stick with a Strict Hip Ext)

CrossFit Solafide

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