CFE:

23m AMRAP
400m
30 wallballs (20/14)
5 wallwalks

CF:

A. Warm-up
B. Zero Bounce Deadlift 5×3
@70-82.5% of 1RM
C. 4 RFT
500M Row
12 Alternating DB Snatch 50/35
50 Double Unders
-Additional Work-
D. 3 Rounds:
5-4-3-2-1
Unbroken Bar Muscle Ups
Then
Run 600m
(Run 600m only after completing all 5 sets of BMU)
E. AMRAP 10 Minutes
Kettlebell Snatch 53/35lbs
Switch Hands Anytime

CrossFit Solafide

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