may12CFE:

1600m run, 800m slow jog, 10 ab rowers, 90 sec rest
800m run, 400m slow jog, 10 ab rowers, 1 min rest
400m run, 200m slow jog, 10 ab rowers, 30 sec rest
200m run, 100m slow jog, 10 ab rowers
Then:
2 X 10 kneeling PVC squat
2 X 5 pop squats

CF:

A. DYNWU/ MOB
B. Coach’s Flavor
C. 1,000 Meter Row
30 Overhead Squats (95/65)
30 Kettlebell Swing (70/53)
1,000 Meter Row
15 Overhead Squats (95/65)
15 Kettlebell Swing (70/53)

CrossFit Solafide

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